Running and Lower Back Pain: Causes and How To Fix It
Running has become increasingly popular in cities like Belfast, from casual joggers to marathon trainees. Alongside this growth, many runners experience lower back pain during or after runs, especially as training intensity rises. This pain is rarely caused by running itself, but often stems from biomechanics, muscle imbalances, or training habits. Physiotherapy addresses the root cause rather than just the symptoms. At Formation Physio, we specialise in helping active individuals, runners, and athletes improve movement, prevent injury, and perform at their best.
Table of Contents
Why Do Runners Get Lower Back Pain?
Lower Back Pain After Running vs During Running.
How to Fix Lower Back Pain From Running.
When Should You See a Physiotherapist for Lower Back Pain?
FAQs
Conclusion
Sources
Why do Runners Get Lower Back Pain?
Lower back pain while running is usually caused by muscle weakness, poor running mechanics, training overload, or tight muscles that affect how the spine moves. Running places repetitive impact forces through the body with every stride, and these forces travel up the kinetic chain, from the feet, through the hips, and into the spine. If any part of this chain is not functioning optimally, whether due to weakness, poor control, or restricted mobility, the lower back will often compensate. Over time, this added stress can lead to discomfort or pain, particularly as running volume or intensity increases (Maselli et al., 2020).
Weak Core Muscles:
The core is essential for stabilising the spine during running, controlling movement, and transferring force efficiently between the upper and lower body. When core muscles fatigue, especially during long or intense runs, the lower back compensates, increasing stress and pain. Targeted strengthening, such as Pilates, builds deep core stability, improves movement control, and supports efficient running mechanics, helping reduce the risk of lower back pain (Raabe & Chaudhari, 2018).
Tight Hip Flexors or Hamstrings:
Tight hip flexors and hamstrings are common contributors to lower back pain in runners. Shortened hip flexors can tilt the pelvis forward, increasing lumbar stress, while tight hamstrings restrict pelvic movement, altering running mechanics. Modern lifestyles, like prolonged sitting, worsen stiffness and mobility. Pilates helps back pain by lengthening these muscles, improving pelvic control, and promoting efficient, fluid running mechanics, reducing stress on the lower back (Karen et al., 1985).
Incorrect Footwear or Running Surfaces:
Incorrect footwear and hard running surfaces can contribute to lower back pain. Worn-out shoes lose cushioning, and running on hard surfaces increases impact forces through the body, placing extra stress on the lower back. Persistent issues may be linked to muscle imbalances or poor mechanics, so a gait analysis or physiotherapy assessment can help identify the cause and provide personalised recommendations (Ryan et al., 2013).
Lower Back Pain After Running vs During Running:
It’s also important to recognise that lower back pain during a run can feel quite different to pain that develops afterwards, and this difference often gives useful insight into the underlying cause. Pain during running is more commonly linked to how the body is moving and coping in the moment, whereas pain after running is often related to how the body responds and recovers from the load placed on it.
Lower back pain during running:
Pain that comes on during a run is often associated with poor running form, muscle fatigue, or a lack of core stability. As the run progresses and muscles begin to tire, the body can lose control and efficiency, leading to subtle changes in movement patterns. This places increased demand on the lower back, which may start to compensate for weaker or fatigued muscles elsewhere. Typically, this type of pain builds gradually throughout the run rather than appearing suddenly.
Lower back pain after running:
Pain that develops after running is more often linked to the body’s recovery response. Common causes include mild muscle strains, inflammation, or delayed onset muscle soreness (DOMS), especially if training load has recently increased. Tightness in key muscle groups, such as the hamstrings or glutes, can also contribute, as they affect pelvic position and movement. When these muscles are stiff or overworked, they can place additional strain on the lower back once the run is finished, leading to discomfort later that day or the following morning.
How to Fix Lower Back Pain From Running:
Strengthen your core:
Building core strength is very important to reducing strain on the lower back during running. A strong, well-coordinated core helps stabilise the spine and maintain good posture, especially as fatigue sets in. Lower back exercises such as planks, dead bugs, bird dogs, and glute bridges are excellent starting points. These target the deep stabilising muscles as well as the glutes, helping to control pelvic position and reduce unnecessary load on the lower back.
Improve running form:
Small changes in running technique can make a big difference. Overstriding, excessive trunk movement, or poor posture can all increase stress on the lower back. Focus on slightly shortening your stride, keeping your chest upright, engaging your core, and maintaining a relaxed arm swing. If you’re unsure where to start, a physio-led gait analysis can provide valuable insight into your running mechanics and highlight specific areas to improve.
Improve hip mobility:
Good mobility around the hips allows for smoother, more efficient movement and reduces compensations through the lower back. Incorporating regular hip flexor stretches and hamstring mobility work can help address common areas of tightness. In addition, improving thoracic spine mobility supports better posture and rotation, further reducing strain on the lumbar spine during running.
Adjust training load:
Training errors are a common contributor to injury. Increasing mileage or intensity too quickly can overload the body and lead to pain. A good rule of thumb is the 10 per-cent rule, gradually increasing your weekly mileage by no more than 10% at a time. Equally important is allowing adequate recovery, including rest days, to give the body time to adapt and repair.
Sports massage and recovery:
Recovery strategies play an important role in keeping runners pain-free. Sports massage can help reduce muscle tension, improve circulation, and promote recovery following training. It can also assist in maintaining mobility and addressing tight areas before they contribute to pain. Alongside other recovery methods, it can be a valuable addition to a well-rounded training routine.
When Should You See a Physiotherapist for Lower Back Pain?
While many cases of lower back pain can settle with simple adjustments, there are certain signs that indicate it’s worth seeking professional input. If your pain has been persisting for more than 2–4 weeks, is not improving, or continues to return despite rest or self-management, it’s important to get it assessed. You should also consider seeing a physiotherapist if you experience pain radiating down the leg, or symptoms such as numbness or tingling, as these may suggest nerve involvement. Additionally, severe pain during running or pain that is limiting your ability to train or perform should not be ignored.
A physiotherapist can help identify the root cause of your symptoms through a detailed assessment. This may include a running gait analysis to assess your biomechanics, strength testing to identify any muscle weaknesses, and a mobility assessment to highlight any restrictions contributing to the problem. From there, you’ll be provided with a personalised rehabilitation plan tailored to your specific needs and goals, helping you return to running safely and reduce the risk of recurrence.
FAQs:
How do I stop my lower back pain from hurting when I run?
Focus on improving core strength, addressing mobility restrictions, and optimising your running form, while temporarily reducing training load if needed.
When should you be concerned about lower back pain?
You should be concerned if pain lasts more than 2–4 weeks, worsens, radiates down the leg, or is associated with numbness, tingling, or significant limitation in activity.
Is it normal for runners to have lower back pain?
Lower back pain is relatively common in runners, but it’s not something that should be ignored as it often indicates an underlying issue that can be addressed.
Will a back strain heal on its own?
Mild back strains can settle with rest and gradual return to activity, but proper rehab is important to ensure full recovery and prevent recurrence.
Conclusion:
Lower back pain is a common issue for runners, usually arising from factors such as biomechanics, muscle weakness, or training habits rather than running itself. The good news is that it is highly treatable with the right rehabilitation plan.
At Formation Physio, we take a physiotherapy-led approach, offering detailed assessments, personalised rehab programmes, sports massage, and targeted strength and mobility work. By addressing the root cause of your pain and improving your running mechanics, we help you return to running safely and pain-free. If you’re struggling with lower back pain, book a physiotherapy consultation today and take the first step towards stronger, more efficient running.
If you are experiencing lower back pain when running, you can book below.
https://www.formationphysio.co.uk/services
Sources:
Karen, D., Green, D. S., Jensen, G. M., & Savinar, E. (1985). A Comparison of Muscular Tightness in Runners and Nonrunners and the Relation of Muscular Tightness to Low Back Pain in Runners. Journal of Orthopaedic & Sports Physical Therapy, 6(6), 315–323. https://doi.org/10.2519/jospt.1985.6.6.315
Maselli, F., Storari, L., Barbari, V., Colombi, A., Turolla, A., Gianola, S., Rossettini, G., & Testa, M. (2020). Prevalence and incidence of low back pain among runners: a systematic review. BMC Musculoskeletal Disorders, 21(1). https://doi.org/10.1186/s12891-020-03357-4
Raabe, M. E., & Chaudhari, A. M. W. (2018). Biomechanical consequences of running with deep core muscle weakness. Journal of Biomechanics, 67, 98–105. https://doi.org/10.1016/j.jbiomech.2017.11.037
Ryan, M., Elashi, M., Newsham-West, R., & Taunton, J. (2013). Examining injury risk and pain perception in runners using minimalist footwear. British Journal of Sports Medicine, 48(16), 1257–1262. https://doi.org/10.1136/bjsports-2012-092061