Back Troubles in the Long Distance Runner by Stuart McGill

Smart guy with an epic 'stache.

I'm not a betting man, but I'd put money down that you've heard of Dr. Stuart McGill. Whether you're a professional athlete or someone who just wants a stronger core, you probably know of him. And if by some chance you haven't heard his name, I guarantee that many of the core exercises you're currently doing have been influenced by him.


In 2002, McGill released his landmark text Low Back Disorders: Evidence-Based Prevention and Rehabilitation and it changed the way coaches, bodybuilders, athletes, and non-athletes approach core training. With his books, articles, seminars, and more than 30 years of clinical research with everyone from elite athletes to disabled workers, Dr. McGill established himself as the premier voice for core development.

In the passage below, McGill discusses some of the reasons why runners may have back issues. This passage can be found in his excellent book Ultimate Back Fitness & Performance;

"Efficiency in long distance running depends on a stiff torso. Suggesting that runners "image" not having a joint between their shoulders and hips is a start. Training the weak link of the torso stiffness and stability in their overall program is easily addressed. Another common practice among this group is an overemphasis on flexion (forward bending) stretches. Runners tend to overstretch the hamstrings at the hip, the spine and shoulders in flexion. Many have developed accentuated kyphosis (slouched or "hunchback" posture). Interestingly, I would not suggest stretching beyond the range of motion needed for running. The great runners, to a large extent, run on their passive tissues (natural "spring-y-ness" of muscles and tendons - think kangaroos). Some would do better with less stretching! I generally only suggest stretching to correct asymmetries (differences between sides). Here is why is take this approach. When I am asked to see the cross-country or long distance track athlete with back pain, I look for movement asymmetry in the torso. For example, upon right foot heel strike there may be torsional motion in the lumbar (low back) region. There could be several causes for this. Further screening is conducted to sort out the cause, which is then addressed. However, more core stiffness mostly always helps. Challenged breathing while performing torso stability work ensures the ventilation system and diaphragm function are not compromised with abdominal muscles contraction. The full side bridge (see photo) during heavy breathing is an excellent start on this approach. Generally, the trick is to remove the cause of the back trouble in these special types of athletes, rather than create a new set of general training exercise."

Side Bridge. Required eguipment: floor.

Helpful words from the Back Master. Let me know if you have any questions about the information presented here or would like to learn more.