How To Avoid Lower Back Pain When Running

It’s normal to experience some muscle soreness after running. But lower back pain is a whole different story.

An aching back for runners is often a byproduct of pounding out many miles on unforgiving surfaces. Fortunately, it’s typically not a sign of a serious injury — but it’s also not something that should be ignored.

So, what should you do if back pain is a regular companion on your training runs? Let’s get a plan to stop the hurt with the help of physical therapist Justin Nessel, DPT.

Lower back pain after running: Why it happens

If you have no other known back problems, running-related lower back pain is most likely due to repetitive impact injury to your joints and muscles. Repetitive impact is the pounding your body takes each time your foot lands as you run.

The cumulative stress placed on the muscles, vertebrae and disks in your back with thousands of strides can lead to irritation. That irritation may progress to pain, tingling, numbness and weakness.

The issue can affect all runners, too. Experienced runners may get back pain from pushing too hard without enough rest and recovery. Newbies may feel the ache after trying to go too hard, too soon.

Bottom line? Repetitive impact affects the joints and muscles in your lower back.

“It can be complicated, though, because sometimes, the pain isn’t actually in your lower back,” clarifies Dr. Nessel. “Hips and other nearby body parts can cause pain that you feel in your lower back. This can make it difficult to identify which structure is causing your back pain.”

Fortunately, the strategy for dealing with an aching back is the same regardless of where the pain originates.

How can runners stop lower back pain?

If your back pain starts after you begin running, your best strategy is to adjust your training sessions so you’re not pushing through the hurt. How do you know when to stop? Easy! Once your back pain starts, stop running.

Then, follow these steps to get back on the road (or trail or track) to pain-free running:

1. Take a break or cut back on running

While your back is recovering, you’ll likely need to reduce your running time, distance or pace for a few weeks. Maybe even take some time off. Gutting it out and pushing through the pain is not the solution.

“If pain or stiffness is getting worse, those are definitely signs to back off,” states Dr. Nessel.

If you’re new to running, it may be best to try a less intense training schedule with less immediate demands on your body. A program for beginning runners allows your body to slowly adjust to running. This approach may help you avoid further back pain.

2. Try a different type of exercise

Just because you’re not logging miles during recovery doesn’t mean you can’t do any exercise. Dr. Nessel recommends replacing some of your running time with different, back-friendly forms of cardio to maintain your baseline fitness.

You might try:

• Elliptical training
• Stationary cycling
• Swimming

3. Strengthen your supporting joints

Strength training can provide big benefits to runners recovering from back pain, too.

Focus on your lower body, particularly the areas around your hips, knees and ankles. “All the muscles around these joints absorb the impact every time your feet hit the ground,” explains Dr. Nessel. “They need to be strong.”

Don’t forget core exercises, too, as they can add strength and muscle support to minimize back pain.

When to get help for running-related lower back pain

If your back hurts whenever you run despite your efforts to tame the pain, it’s probably time to see a healthcare provider for your sports-related back issues. Dr. Nessel recommends seeing a provider if you have:

• Any back pain that intensifies significantly or a sharp pain that doesn’t go away
• Pain traveling down your leg
• Running-related back pain that doesn’t improve with six weeks of rest

Physical therapy may be suggested as part of your treatment. “Physical therapists really shine at giving you personalized attention and helping you through the process of healing,” he reassures.

Whatever you do, DON’T try to just push through the pain to get your miles in. Give your body the time it needs to heal. (This advice applies to other common running injuries, too.)

“If you’re running and you feel back pain for any reason, take a pause,” he advises.

Consider it a step toward eventually returning to running pain-free.