How To Fix Lower Back Pain From Running

Lower back pain from running is a common problem for both new and experienced runners. Although running is good for your health, it can put extra strain on the lower back if your body is not moving well. Poor running form, tight muscles, weak core strength, and doing too much too soon can all play a part.

The good news is that lower back pain does not always mean you need to stop running completely. In many cases, the problem can improve with the right advice and a gradual return to training.

We regularly help runners with lower back pain. Looking at the cause of the problem, not just the symptoms, so we can help you recover well and get back to running with more comfort and confidence.

Below, we look at some of the most common causes of lower back pain from running, along with simple ways to improve it and reduce the risk of it coming back.

What Causes Lower Back Pain When Running?

There are several key reasons why lower back pain can develop during or after running:

• Poor running form: Overstriding, excessive arching of the lower back, or poor posture can increase stress on the lumbar spine.
• Weak core muscles: A lack of core stability means the lower back has to work harder to stabilise your body while running.
• Tight hips and hamstrings: Limited mobility in the hips can alter your running mechanics, placing extra strain on the lower back.
• Training errors: Sudden increases in mileage, intensity, or running frequency can overload the body and lead to pain.

How to Fix Lower Back Pain from Running

Improve Your Running Form

Small changes in technique can make a big difference. Focus on:

• Keeping an upright posture
• Avoiding overstriding
• Maintaining a slight forward lean from the ankles

A physiotherapy assessment can help identify specific faults in your running style.

Strengthen Your Core

A strong core reduces the load placed on your lower back. Key exercises include:

• Planks
• Dead bugs
• Bird dogs

These help improve stability and control during running.

Improve Hip Mobility

Tight hips are a major contributor to lower back pain. Adding mobility and gentle stretches can reduce strain on the lumbar spine.

Effective stretches include:

• Hip flexor stretches
• Glute stretches
• Hamstring stretches

Regular mobility work can improve your running efficiency and reduce pain.

Manage Your Training Load

Try not to increase your running too quickly. A sudden jump in mileage, pace, or frequency can put extra stress on your lower back and make pain more likely. It is usually better to build up gradually so your body has time to adapt.

Rest days are also important. They give your muscles and joints time to recover and can help prevent the problem from getting worse.

Cross-training can help too. Strength training, cycling, swimming, or other low-impact activity can improve fitness while reducing the strain placed on your back.

When Should You See a Physiotherapist?

If your lower back pain is not improving, or if it is getting worse, it is a good idea to get professional advice.

You may want to consider physiotherapy if:

• the pain lasts longer than one to two weeks
• it affects the way you run
• you feel stiff or less mobile than usual
• the pain keeps coming back

A physiotherapist can look at how your body moves, find the cause of the problem, and create a treatment plan that is right for you.

Physiotherapy For Running Injuries In Sandbach And Holmes Chapel

If you’re dealing with lower back pain from running, early treatment can prevent it from becoming a long-term issue.

At our physiotherapy clinics in Sandbach and Holmes Chapel, we specialise in treating running injuries, helping you recover quickly and return to training stronger.

If back pain is stopping you from running, don’t ignore it, get it assessed and start your recovery today.