by Running is an excellent way to build cardiovascular endurance, boost mood, and stay in shape—but it can also put stress on your lower back, especially if you’re logging long miles or have tight hamstrings and hips. Thankfully, yoga can be a powerful tool to counterbalance the impact of running by improving flexibility, releasing tension, and supporting recovery.
Here are four highly effective yoga poses that runners can use to loosen up and protect their lower backs:
1. Downward-Facing Dog (Adho Mukha Svanasana)
Why it helps:
This classic pose stretches the hamstrings, calves, and spine, relieving pressure from the lower back and encouraging spinal lengthening.
How to do it:
- Start on your hands and knees.
- Tuck your toes and lift your hips up and back, forming an inverted V shape.
- Press your heels toward the floor and your hands firmly into the mat.
- Keep your knees slightly bent if your hamstrings are tight.
- Hold for 30 seconds to 1 minute, breathing deeply.
- Yoga for runners: 4 poses to loosen up your lower back.
2. Low Lunge with Side Stretch (Anjaneyasana Variation)
Why it helps:
This pose opens the hip flexors—which often tighten from repetitive running—and gently stretches the lower back.
How to do it:
- From a kneeling position, step your right foot forward into a lunge.
- Keep your left knee on the mat and your hips square.
- Reach your left arm overhead and lean slightly to the right to deepen the stretch.
- Hold for 30 seconds, then switch sides.
3. Supine Twist (Supta Matsyendrasana)
Why it helps:
This gentle twist helps decompress the spine and release tension in the lumbar area.
How to do it:
- Lie on your back and hug your knees into your chest.
- Drop both knees to one side while extending your arms out like a T.
- Turn your head in the opposite direction of your knees.
- Keep both shoulders grounded.
- Hold for 1–2 minutes on each side.
4. Child’s Pose (Balasana)
Why it helps:
A restorative pose that gently stretches the lower back, hips, and thighs while calming the nervous system.
How to do it:
- Kneel with your big toes touching and knees wide apart.
- Sit back on your heels and extend your arms forward on the mat.
- Rest your forehead down and breathe deeply.
- Stay here for 1–2 minutes or longer.
Final Thoughts
Incorporating these yoga poses into your post-run cooldown or weekly recovery routine can do wonders for your lower back. Flexibility in the hips, hamstrings, and spine all contribute to better running form and reduced injury risk. Just a few minutes a day can lead to big improvements in comfort and performance.
