Yoga Sequence For an Aching Runner's Back

Jan 2 2014 - 4:30pm

If you run, it's not unusual to experience back pain at some point. This pain can be caused by tense upper back muscles and shoulders, weak abs, tight hamstrings and hips, or a combination. You'll be amazed at how a regular stretching routine can help! Sleep better and tie your shoe with ease by going through this 11-pose yoga sequence after every run.


Target your hips and lower back with Butterfly pose [1].


A tried and true pose to target the abs [2] and increase hamstring flexibility, Boat pose is the perfect complement to running.

Wide Straddle

Since tight hips and hamstrings can cause lower-back pain, do this relaxing Seated Wide-Legged Straddle [3] to stretch the backs of your legs and your lower back at the same time.

Arching Pigeon

This variation of Pigeon pose [4] opens your hips, hip flexors, and the lower belly, and will increase flexibility in the spine.

Kneeling Twist

This effective twist will increase side-to side mobility in the spine.


This gentle backbending pose increases flexibility in your spine while opening the chest, shoulders, and abs.


Not only will this pose stretch out the front of your thighs [6], but it will also give you a nice stretch in the chest and shoulders.


Here's a pose that will stretch out the abs [7], chest, and shoulders, strengthen the back muscles, and increase flexibility in the spine.

Wide Child's Pose

This next pose offers a wonderful lower back release [8].

Reclining Hero

Move onto this relaxing quad and shin stretch [9].

Wide-Legged Forward Bend C

End with a pose that will target tight hamstrings and shoulders.

Source URL