Which exercises are best for strengthening the core muscles?
August 21, 2023 | 20,00 EUR | answered by Norbert Sauer
Dear Doctor,
My name is Sandra Hering and I am a passionate runner. However, I have been experiencing increased back pain while running lately. I have already had several physiotherapy sessions where I was advised to strengthen my core muscles. However, I am not sure which exercises are best suited for this, so I am reaching out to you for help.
Currently, I run regularly and therefore train my leg muscles well. However, I notice that my back starts to hurt during longer runs. I am worried that the pain could worsen and restrict me in the long term. Therefore, I would like to specifically work on my core muscles to alleviate my back pain and improve my running performance.
Could you please recommend some exercises that are particularly effective for strengthening the core muscles? I would like to learn exercises that I can do at home or at the gym to reduce my back problems and optimize my running technique.
Thank you in advance for your help.
Sincerely,
Sandra Hering
Dear Mrs. Hering,
Thank you for your message and trust in my expertise as a sports medicine physician. It is good that you have already completed physiotherapy sessions and are actively working on strengthening your core muscles to alleviate your back pain.
The core muscles play a crucial role in running, as they support the stability of the entire body and can therefore help prevent back pain. Especially during longer runs, it is important for the core muscles to be strong enough to reduce the strain on the back.
There are various exercises that are particularly effective for strengthening the core muscles and that you can do both at home and in the gym. An effective exercise, for example, is the so-called "planking", where you hold a push-up position on your forearms to stabilize your body. This exercise primarily works the abdominal and back muscles.
Additionally, you can do exercises like the "Russian Twist", where you rotate sideways with a weight or medicine ball to strengthen the side abdominal muscles. Exercises like crunches, superman, or hip raises can also contribute effectively to strengthening the core muscles.
It is important that you perform the exercises regularly and correctly to achieve the desired training effect. It is best to start with a light weight or a low number of repetitions and gradually increase the intensity.
In addition to strengthening the core muscles, it is also important to pay attention to good running technique and possibly have your running shoes checked to ensure they provide optimal support for your feet.
I hope these exercises will help you reduce your back pain and improve your running performance. If the pain persists or worsens, I recommend scheduling another appointment with a physiotherapist or sports medicine physician to discuss an individualized therapy.
I wish you all the best for your sports activities and a speedy recovery.
Best regards,
Norbert Sauer
