Can You Get Lower Back Pain From Running

Running is a fantastic way to stay fit and healthy, but like any physical activity, it can come with its share of aches and pains. As an avid runner myself, I have experienced the occasional lower back pain after a long run. It’s important to address this issue and understand the potential causes and solutions.

Understanding the Issue

Lower back pain from running can be caused by a variety of factors. One common reason is poor running form, which can put excessive strain on the muscles and ligaments in the lower back. Additionally, tight or weak muscles in the core and hips can contribute to lower back discomfort during and after running. It’s crucial to identify the specific cause of the pain to effectively address and prevent it.

Potential Solutions

Fortunately, there are several strategies to help alleviate and prevent lower back pain from running. First and foremost, maintaining proper running form is essential. This includes engaging the core muscles, keeping the body upright, and avoiding overstriding. Regularly stretching the hip flexors, hamstrings, and lower back muscles can also help reduce the likelihood of experiencing pain.

Strength training exercises targeting the core and hips can provide significant benefits for runners, as they help stabilize the body and reduce the impact on the lower back. Incorporating cross-training activities such as swimming or cycling can also give the lower back a break from the repetitive impact of running, aiding in recovery and overall back health.

Seeking Professional Guidance

If lower back pain persists despite efforts to address it through form correction, stretching, and strengthening, it may be wise to seek professional guidance. A physical therapist or sports medicine specialist can conduct a thorough assessment to pinpoint the root cause of the pain and provide personalized recommendations for treatment and prevention. It’s crucial not to ignore persistent pain, as it could be indicative of a more serious underlying issue.


As a runner, I’ve learned firsthand the importance of taking care of my body to prevent and address lower back pain. By focusing on proper form, incorporating strength training, and seeking professional advice when needed, it’s possible to minimize the risk of experiencing discomfort. Remember, every runner’s body is unique, so what works for one person may not work for another. Listening to your body and making adjustments as necessary is key to enjoying the many benefits of running while minimizing the risk of lower back pain.