Lower back pain from running is a common complaint—whether you’re training for a marathon or jogging a few miles a week. The pain can slow you down, interrupt your workouts, and even affect daily life. Fortunately, with the right approach, it’s possible to prevent and treat running-related back pain effectively.
Why Running Can Hurt Your Lower Back
Running is a high-impact activity. It places repeated stress on your spine, especially if your posture or form is off. Here are the most common reasons runners experience lower back pain:
- Poor running posture (leaning too far forward or backward)
- Weak core muscles
- Tight hip flexors or hamstrings
- Improper footwear or worn-out shoes
- Hard running surfaces (like concrete)
- Increasing distance or speed too quickly
Expert Insight from Dr. Ghalambor
“Many runners don’t realize how much their spinal alignment and core strength affect performance and pain,” says Dr. Ghalambor, a fellowship-trained pain management specialist at NorTex Spine & Joint. “When posture is poor or muscles are weak, the lower back ends up doing too much of the work.”
How to Prevent Lower Back Pain from Running
Preventing back pain starts with smart habits. If you’re just starting or returning from injury, these steps can protect your spine:
- Check your running shoes: Replace them every 300–500 miles. Look for proper arch support and cushioning.
- Warm up with dynamic stretches: Loosen your hips, glutes, and hamstrings before you run.
- Strengthen your core: Include exercises like planks, bird dogs, and bridges in your routine.
- Use proper form: Keep your head up, shoulders relaxed, and back straight.
- Gradually build mileage: Avoid sudden increases in distance or intensity.
- Switch up surfaces: Alternate between pavement, grass, and tracks to reduce spinal shock.
Best Stretches for Lower Back Pain Relief
If pain flares up, stretching can help relieve tension. Try these moves after your run or during recovery days:
- Child’s pose: Gently stretches the lower back and hips.
- Knee-to-chest stretch: Helps release lumbar tension.
- Cat-cow stretch: Increases spine flexibility.
- Piriformis stretch: Relieves pressure on the sciatic nerve.
For guided sessions, consider searching for the best stretches for lower back pain relief or book sports physiotherapy for back pain near you.
Treatment Options for Running-Related Back Pain
If rest and self-care aren’t enough, it’s time to see a specialist. At NorTex Spine & Joint, we offer several evidence-based options to treat running-related back pain:
- Sports physiotherapy: Focused on recovery, mobility, and performance.
- Chiropractic care: Spinal adjustments and manual therapy tailored to athletes.
- Injections: Targeted pain relief for disc or joint issues.
- Customized rehab programs: Designed to strengthen weak areas and restore balance.
You can also book sports injury therapy near you, find a running injury specialist, or schedule lower back pain treatment for expert care.
How to Improve Running Posture
Many runners don’t realize that small changes in posture can make a big difference. Avoid these common mistakes:
- Arching your lower back (overextending)
- Leaning too far forward at the waist
- Looking down at your feet
- Not engaging your core
Correcting form may require a running assessment. You can look for running posture correction services in Fort Worth, Allen, Coppell, or Garland, TX.
Supportive Gear for Runners with Back Pain
Certain gear can help minimize stress on your lower back:
- Back support belts for runners
- Compression shorts to stabilize core muscles
- Foam rollers and massage balls for recovery
- Running shoes designed for your gait
Search online to buy back support gear for runners or consult a specialist before buying.
Athletic Injury Recovery Tips
If you’re recovering from a flare-up, follow these steps:
- Rest and reduce running volume
- Apply ice or heat to the lower back
- Use anti-inflammatory strategies (with doctor approval)
- Resume running slowly under supervision
- Follow a back pain rehabilitation program
Dr. Ghalambor notes, “Most runners can return to training after back pain if they address the root cause. Early treatment is key.”
Transparency Statement
While NorTex Spine & Joint provides specialized care, many reputable clinics offer similar treatments. Always seek multiple opinions before deciding on treatment.
If you’re struggling with lower back pain from running, expert help is available. Whether you’re in Fort Worth, Allen, Coppell, or Garland, TX, taking action now can protect your spine and keep you doing what you love.
Additional Resources:
https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/7-common-low-back-pain-faq
https://www.webmd.com/back-pain/what-helps-with-lower-back-pain
