• Strengthen your core and glutes. Weakness in these key muscle groups forces your lower back to overcompensate, leading to pain and fatigue.
  • Improve your running form. Maintaining an upright posture, avoiding overstriding, and engaging your core during runs can significantly reduce stress on your spine.
  • Stretch regularly to increase flexibility. Tight muscles, particularly in the hamstrings, hip flexors, and glutes, can pull on your pelvis and contribute to back pain.
  • Increase mileage and intensity gradually. Following the 10% rule helps your body adapt to increased stress without overloading the muscles and joints that support your back.
  • Wear the right running shoes. Proper footwear that matches your gait and is replaced when worn out helps maintain good posture and running mechanics, reducing strain.
  • Prioritize recovery. Incorporating rest days, foam rolling, and gentle active recovery helps muscles repair and reduces inflammation and tension.
  • Know when to seek professional help. If you experience persistent pain, numbness, tingling, or radiating pain, consult a healthcare professional to rule out a more serious underlying issue.

Running is one of the simplest and most accessible ways to stay fit, but it can come with a few frustrating downsides. One common complaint among runners is lower back pain after running. Whether you’re a weekend jogger or training for your next marathon, understanding why your back hurts and what to do about it is key to enjoying your runs pain-free.

Why Does Running Cause Lower Back Pain?


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Lower back pain after running is common and usually results from a combination of factors rather than a single cause. Understanding these contributing issues can help you address them and reduce discomfort.

Muscle Imbalances and Weakness

Weakness in the core and glutes is one of the primary reasons runners experience lower back pain. The core stabilizes your spine during movement, while the glutes are the main muscles responsible for extending the hips. If these muscles aren’t firing correctly or lack strength, your lower back may compensate, taking on extra load with each step. Over time, this can lead to muscle fatigue, tension, and pain.

Poor Running Form

Improper technique can strain your spine and surrounding muscles. Overstriding, leaning excessively forward, or slouching while running places additional pressure on your lower back. Even subtle misalignments in posture can add up over miles, contributing to discomfort or injury.

Tight or Stiff Muscles

Muscle tightness in the hamstrings, hip flexors, and glutes can pull on your pelvis and lower back, disrupting alignment and creating tension. Running without addressing these tight areas can increase the risk of pain and restrict your movement efficiency.

Previous Injuries

A history of back, hip, or leg injuries can make you more susceptible to lower back pain while running. Previous damage can alter movement patterns, making it easier for other muscles to overcompensate and strain the lower back.

Overtraining and Sudden Increases in Mileage

Increasing running intensity or distance too quickly can overwhelm the muscles and joints supporting your lower back. Without adequate adaptation time, repetitive impact can trigger soreness or injury.

Footwear and Surface Factors

Worn-out shoes or shoes that do not match your gait can negatively affect your posture and running mechanics, placing extra stress on your lower back. Additionally, running surfaces matter: treadmills, for example, may reduce natural glute engagement, while outdoor surfaces often promote better muscle activation and spinal support.

When Should You Be Concerned?

Not all lower back pain after running is a sign of something serious, but certain symptoms should not be ignored. Watch out for:

  • Persistent pain that doesn’t improve after rest.
  • Numbness or tingling in your legs or feet.
  • Pain that radiates down your legs (sciatica).
  • Weakness in your legs or difficulty walking.

If you experience any of these symptoms, it’s a good idea to consult a healthcare professional to rule out underlying issues.

How Can You Prevent Lower Back Pain After Running?

Preventing lower back pain after running is much easier than treating it after it starts. By strengthening key muscles, improving technique, and taking care of your body, you can reduce the likelihood of pain and enjoy more comfortable runs.

Strengthen Your Core

A strong core stabilizes your spine, improves posture, and absorbs impact while running. Weak core muscles force your lower back to take on more stress, which often leads to pain.

Recommended Core Exercises:

  • Plank: Hold a plank on your elbows or hands for 30–60 seconds, keeping your body in a straight line.
  • Side Plank: Lie on your side and lift your hips off the ground, holding for 20–40 seconds per side.
  • Bird Dog: Start on hands and knees, extend one arm and the opposite leg, hold for 5 seconds, and switch sides.
  • Dead Bug: Lie on your back with arms and legs up, lower one leg and the opposite arm slowly, then switch.

Aim for 2–3 sets of each exercise, 2–3 times per week.

Work on Glutes and Hips

Strong glutes and hip muscles help support your pelvis and lower back. When these muscles are weak, your back takes on extra load during running, increasing the risk of pain.

Recommended Glute and Hip Exercises:

  • Glute Bridges: Lie on your back with knees bent, lift hips toward the ceiling, squeeze glutes at the top, and lower slowly.
  • Hip Thrusts: Similar to bridges but with your upper back resting on a bench or step, adding resistance if possible.
  • Squats: Stand with feet shoulder-width apart, lower into a squat while keeping your chest upright, and push through your heels to stand.
  • Lunges: Step forward into a lunge, keeping your knee over your ankle, then push back to standing and switch legs.
  • Clamshells: Lie on your side with knees bent, lift the top knee while keeping feet together, and lower slowly.

Include 2–3 sets of 12–15 reps for each exercise, 2–3 times per week.

Focus on Running Form

Running form plays a huge role in preventing lower back pain. Even small adjustments can make a significant difference.

  • Maintain an upright posture with a slight forward lean from your ankles, not your waist.
  • Avoid overstriding; your feet should land under your hips.
  • Keep your core engaged throughout the run to support your spine.
  • Relax your shoulders and arms to prevent tension from transferring to your back.

Stretch Regularly

Stretching helps release tension in tight muscles that can pull on the lower back. Incorporate dynamic stretches before running and static stretches afterward.

Key Stretches:

  • Hamstrings: Sit on the floor and reach toward your toes.
  • Hip Flexors: Step into a lunge and gently press your hips forward.
  • Glutes: Lie on your back, cross one ankle over the opposite knee, and pull the thigh toward your chest.
  • Lower Back: Child’s pose or gentle spinal twists.

Hold each stretch for 20–30 seconds and repeat 2–3 times.

Gradually Increase Mileage

Sudden increases in distance or intensity can overload your muscles and spine. Follow the 10% rule: do not increase your weekly mileage by more than 10% to allow your body to adapt safely.

Choose the Right Shoes

Proper footwear can prevent unnecessary strain on your back.

  • Get a professional gait analysis to find shoes suited to your running style.
  • Replace worn-out shoes every 500–800 km or as needed based on wear patterns.
  • Consider insoles or orthotics if you have flat feet, high arches, or other alignment issues.

Should You Adjust Your Running Technique?

man running on the beach

Small adjustments to your running form can significantly reduce lower back pain and improve overall efficiency. Here’s how to refine your technique:

Maintain a Slight Forward Lean from the Ankles

Instead of leaning forward from your waist, keep a gentle forward lean originating from your ankles. This posture aligns your spine properly, reduces strain on the lower back, and engages your glutes more effectively during each stride.

Avoid Overstriding

Overstriding—landing with your foot too far in front of your hips—can place extra stress on your lower back and reduce running efficiency. Focus on landing with your feet directly under your hips, which helps distribute impact forces evenly and engages the correct muscles for propulsion.

Engage Your Core Muscles

Actively engaging your core while running stabilizes your spine and supports your pelvis. A strong, engaged core reduces compensatory strain on your lower back and encourages proper alignment throughout your stride.

Keep Your Upper Body Relaxed

Tension in the shoulders, arms, or neck can transfer to your back and hips. Keep your shoulders down, arms bent at roughly 90 degrees, and swing them naturally. Avoid clenching fists or hunching your shoulders, as this can lead to unnecessary tension in your spine.

Gradual Implementation

Even minor changes in posture, foot placement, or stride can take time to feel natural. Introduce adjustments gradually and consider incorporating drills that reinforce proper mechanics, such as high-knee marches, butt kicks, and short interval sprints focusing on form.

How Important Is Recovery?

Recovery is a critical component of any running routine, especially for preventing and alleviating lower back pain. Proper recovery allows muscles and connective tissues to repair, reduces inflammation, and prepares your body for the next workout.

Take Regular Rest Days

Incorporate at least one full day of rest each week. This gives your lower back, glutes, and core muscles time to recover from repetitive stress and reduces the risk of overuse injuries.

Foam Rolling

Use a foam roller to release tension and improve blood flow in tight areas such as the lower back, glutes, hamstrings, and hip flexors. Spend 1–2 minutes per muscle group, applying gentle pressure and rolling slowly over sore spots.

Massage Therapy

Professional massage or self-massage can help relieve muscle tightness, improve circulation, and encourage faster recovery. Target muscles that are prone to overuse, like the erector spinae, glutes, and hamstrings.

Ice and Heat Therapy

  • Ice: Apply to inflamed or sore areas to reduce swelling and numb discomfort.
  • Heat: Use for tight, stiff muscles to promote relaxation and blood flow. Alternate between ice and heat as needed, depending on whether the pain is from inflammation or muscle tightness.

Active Recovery

Gentle movement, like walking, swimming, or yoga, can enhance recovery by keeping blood flowing to fatigued muscles without adding extra strain. Focus on exercises that mobilize your hips, spine, and shoulders while promoting relaxation.

When to See a Professional

If your lower back pain persists despite following these strategies, it’s time to see a healthcare professional. A physiotherapist or sports doctor can help identify the root cause and recommend a tailored plan. Some conditions may require specific exercises, manual therapy, or even imaging to rule out structural issues.

Tips for Running Pain-Free

Here’s a quick summary of steps to minimise lower back pain after running:

  • Warm up before each run with dynamic stretches.
  • Strengthen your core, glutes, and lower back.
  • Stretch tight muscles regularly.
  • Maintain proper running form and posture.
  • Gradually increase mileage and intensity.
  • Wear supportive running shoes and replace them when worn.
  • Incorporate recovery techniques like foam rolling and rest days.

Final Thoughts

Experiencing lower back pain after running doesn’t mean you have to give up running. Most of the time, addressing muscle imbalances, improving running form, and focusing on recovery can significantly reduce pain. By listening to your body, making small adjustments, and staying consistent with your stretches and strength work, you can enjoy running while keeping your back healthy and pain-free.