Lots of people get lower back pain after running which is usually caused by muscle strain or poor running form.
A study published in the Journal of Sports Sciences highlighted that lower back pain is one of the most reported injuries among runners, with rates ranging from 30% to 40%.
Here are some top tips to help you prevent this pain and fix it.
Key Takeaways
- Lower back pain after running is caused by muscle fatigue, pelvic misalignment, joint dysfunction and nerve compression.
- A proper warm up that focuses on core activation and mobility exercises will prevent strain and improve form.
- Strength training and stretching especially for the core and hip muscles will support the lower back and reduce the risk of injury.
Common Causes of Lower Back Pain After Running
Running can cause back pain, especially if you do it regularly. The repetitive stress of running can cause muscle fatigue and strain, which can lead to a cycle of muscle weakness over time.
Pelvic misalignment, such as an anterior tilt, can also cause back pain. When your pelvis tilts forward, it can put extra stress on your lower back muscles. Problems with your spinal joints, such as the facet joints, can also cause irritation or swelling due to poor movement.
The facet joints are responsible for stability and flexibility during running, and problems in this area can be especially bad for runners who overdo it or have muscle imbalances.
Muscle imbalances in your core, hips, and legs can also cause back pain while running. These imbalances can cause compensatory movements that stress your lower back. Strength training exercises can help correct these imbalances and improve your running mechanics.
Nerve compression within your spinal structures can also be a culprit.
For example, a herniated disc can compress the sciatic nerve and cause pain that radiates down your leg, especially during activities like running.
Before you go, consider these facts:
- The effects of repetitive stress include both muscle fatigue and strain.
- Muscle imbalances like anterior pelvic tilt can affect alignment.
- Spinal joint dysfunction is a factor.
- Nerves can get compressed within spinal areas.
Warm-up is Important
Think of it as your pre-game routine, stretching and light cardio to get the blood flowing and relax your muscles. Skipping this step can cause muscle stiffness and increase your injury risk.
A good warm-up sets you up for pain-free running.
Activating your core during warm-up exercises will give your spine stability and prevent strain on your lower back. Strengthening your abs is key to core stability, which supports your lower back and reduces pain.
Make sure to include dynamic stretches in your routine:
- Leg swings
- High knees
Regular stretching will improve flexibility and reduce muscle tightness that can cause back pain.
Dynamic movements like leg swings and high knees will increase joint mobility and lower your risk of back pain while running.
Good Form
Upright posture, an engaged core, and relaxed shoulders are an alignment that distributes your body weight evenly and minimizes back pain.
Proper upper body alignment helps transfer force from your upper body to your legs, which is important for biomechanics and comfort.
Don’t overstride and aim for a midfoot landing to distribute your body weight more evenly. A smooth, controlled arm swing should accompany your leg movement to make you more efficient and maintain good form.
Strengthening Core Muscles
Strengthening your core and surrounding muscles will give your spine the support it needs to reduce lower back injuries.
Often lower back pain while running is caused by weak core, hip, and adjacent muscle groups.
Incorporate planks and side planks into your routine to increase core stability and control and give your lower back extra support.
Research in the Clinical Journal of Sport Medicine found that women are more prone to back pain due to factors such as pelvic anatomy, hormonal fluctuations, and higher rates of hypermobility.
Planks
Also, planks are great for building core strength, which is important for lower back support. Lie in a straight line from head to heels with your forearms and toes on the ground.
Engage your core and shoulder blades to maintain good posture and hold for 15 to 60 seconds depending on your fitness level.
Do 1 to 3 sets of planks and gradually increase the time as you get stronger.
Holding a plank for over 60 seconds will engage more core muscles and support your spine and reduce back pain.
Side Planks
Side planks target your obliques and increase core stability and reduce back pain. Lie on your side with your legs straight, propping your body on your forearm.
Engage your core and lift your hips off the ground and maintain a straight line from head to heels.
Hold side planks for 30-45 seconds. Regularly doing side planks will strengthen your obliques, increase core stability, and reduce back pain.
Strength Training for Lower Back Support
A study from the American Journal of Sports Medicine revealed that improper biomechanics, such as excessive pelvic tilt or overstriding, significantly contribute to lower back pain in 65% of runners.
By targeting your core muscles, you’ll reduce running pain. Exercises like glute bridges and hip thrusters are great for lower back stability.
Make strength training a part of your routine to get these benefits.
Glute Bridges
Glute bridges primarily engage the gluteus Maximus, which is important for lower back stability.
Lie on your back with knees bent and feet on the ground. Raise your hips towards the ceiling while squeezing your glutes at the top and then slowly lower back down.
By strengthening your gluteus maximus through glute bridges, you’ll reduce back pain and improve body stability.
Hip Thrusters
Hip thrusters strengthen your lower back muscles and improve pelvic stability. Lie on the floor with your feet planted and upper back against a bench. Lift your hips up, squeeze your gluteal muscles at the top, and then slowly lower back down.
Doing hip thrusters will increase pelvic balance and reduce back strain. This exercise will strengthen and stabilize your lower back area.
Stretching and Flexibility Exercises
By the way. stretching and flexibility exercises are important for keeping your lower back healthy and pain-free.
Lack of flexibility can cause muscle tension and pain. Cooling down with static stretches after running helps in muscle recovery and flexibility just like physical therapy.
Hamstring and hip flexor stretches are good for runners.
Hamstring Stretch
Stretching your hamstrings is important, as tight hamstrings can cause back pain. Sit on the floor, extend one leg out, and bend the other knee.
While keeping your back straight, reach for the toes of the extended leg.
This simple stretch will relieve tension in your lower back and overall flexibility. You’ll see a big reduction in back pain from this exercise.
Hip Flexor Stretch
Stretching your hip flexors relieves strain in the lower back, which is good for tight runners.
Kneel with one foot forward, forming a 90-degree angle at the knee. Gently move your hips forward until you feel a stretch in the front of your hip.
Regularly stretching your hip flexors will increase flexibility and reduce back pain, easing tension that can affect your posture and movement.
Choosing the Right Running Shoes
Choosing the right running shoes is important for reducing impact forces and biomechanical inefficiencies and lowering your risk of back pain.
Look for shoes that have good support and shock absorption.
To reduce back pain, run on softer and even terrain. Invest in good-quality running shoes that fit your foot shape and stride for a safe and enjoyable run.
Cross Training for Balanced Muscle Development
Cross-training is doing exercises that are different from your main sport to improve specific fitness aspects.
This will engage muscle groups not used during running, strengthen your overall body, and reduce injury from repetitive use.
Activities like cycling, swimming, and rowing build endurance without the high-impact stress on your body. Some cross-training options are:
- Cycling
- Swimming
- Rowing
When to See a Doctor
If back pain persists for more than 3 days despite self-management, it’s time to see a doctor.
Again, if pain persists for more than 2 weeks or worsens, seek professional assessment.
A physical therapist can be very helpful as they can create a customized exercise program, evaluate your running technique, and provide individualized help for running-related injuries.
If daily activities are affected by pain or if you have numbness, weakness, or tingling in your legs, don’t hesitate to see a doctor for relief.
Also, when back pain comes with symptoms like unexplained weight loss, fever, or problems with bowel and bladder control, see a specialist.
Conditions like herniated discs or sciatica may need immediate attention, especially if triggered by running.
