Does Running Hurt Your Lower Back

Running is a popular form of exercise that offers numerous benefits to our overall health and well-being. However, like any physical activity, it can also come with its share of risks and potential drawbacks. One common concern among runners, especially those who suffer from lower back pain, is whether running can aggravate or contribute to discomfort in the lower back.

As someone who has experienced lower back pain while running, I understand the frustration and concern that comes with it. It’s essential to address this issue and determine whether running is causing or exacerbating the problem.

Understanding Lower Back Pain

Lower back pain is a common complaint that affects millions of people worldwide. It can range from a mild discomfort to severe and debilitating pain. The causes of lower back pain vary, including muscle strains, herniated discs, spinal stenosis, and even poor posture.

When it comes to running, certain factors can contribute to lower back pain. These factors include weak core muscles, improper running form, inadequate warm-up, or overtraining without proper rest and recovery.

The Impact of Running on the Lower Back

Contrary to popular belief, running does not necessarily cause lower back pain. In fact, regular running can strengthen the muscles in the lower back and core, which can help alleviate pain and prevent future episodes. However, certain conditions and mistakes while running can aggravate existing lower back issues.

One common mistake is relying too heavily on the lower back muscles instead of engaging the core muscles while running. When the core muscles are weak or not properly activated, the lower back may compensate and bear excessive stress, leading to pain and discomfort.

Additionally, running on hard surfaces or uneven terrain can increase the impact on the joints and spine, potentially aggravating existing lower back conditions. It’s crucial to choose the right shoes and vary your running routes to minimize this impact.

Tips to Prevent Lower Back Pain While Running

If you’re experiencing lower back pain while running, there are several strategies you can implement to prevent or reduce discomfort:

  1. Focus on strengthening your core muscles through targeted exercises like planks and deadlifts.
  2. Improve your running form by maintaining an upright posture, engaging your core, and landing with a midfoot strike.
  3. Gradually increase your mileage and pace to allow your body to adapt to the demands of running.
  4. Include cross-training activities such as swimming or cycling to reduce the impact on your lower back while maintaining cardiovascular fitness.
  5. Ensure you have proper-fitting running shoes with adequate cushioning and support.
  6. Listen to your body and take rest days when needed to allow for proper recovery.


While running itself does not necessarily hurt your lower back, certain factors can contribute to discomfort or pain. By focusing on strengthening your core, improving your running form, and listening to your body, you can minimize the risk of lower back pain while enjoying the many benefits that running has to offer.

It’s important to remember that everyone’s experience with running and lower back pain is unique. If you continue to experience persistent or severe pain, it’s best to consult with a healthcare professional who can provide personalized guidance and treatment options.