Lower back pain is one of the most common complaints among runners, from weekend joggers to elite athletes. While running is an excellent form of cardiovascular exercise, repetitive impact and improper biomechanics can cause discomfort, especially in the lumbar spine. If you’re someone who loves staying active but has been slowed down by nagging pain, you’re not alone. The good news? Lower back pain from running can often be managed—and even prevented—with the right approach.
In this article, we’ll explore seven proven strategies that help reduce and eliminate lower back pain caused by running. Whether you’re recovering from an injury or trying to avoid one, these methods can help restore your performance and keep you moving pain-free.
Why Does Running Cause Lower Back Pain?
Running places repetitive stress on the body, especially when form, strength, or mobility aren’t optimal. The lower back—or lumbar spine—absorbs shock every time your foot strikes the ground. Over time, small imbalances can become big problems.
Weak core muscles, poor posture, tight hip flexors, or an uneven gait can all contribute to discomfort in the lower back. Additionally, running on hard surfaces, wearing improper shoes, or overtraining without adequate rest can worsen the issue. Understanding the root causes of your pain is the first step toward finding long-term relief.
1. Strengthen Your Core
A weak core is one of the most common causes of lower back pain in runners. Your core muscles stabilize your spine during movement. If these muscles aren’t strong or engaged properly, your lower back picks up the slack, leading to strain.
Try these core exercises:
- Planks (front and side)
- Bird-dogs
- Dead bugs
- Glute bridges
Aim to include core work 2–3 times per week. Consistency is key—improved core stability means better posture and reduced spinal stress when running.
2. Improve Your Running Form
Poor running mechanics can lead to uneven pressure on the spine and surrounding muscles. Things like overstriding, heel striking, and slouched posture can cause cumulative strain on the lower back.
Tips for better running form:
- Keep your chest lifted and shoulders relaxed.
- Land midfoot, not on your heels.
- Avoid leaning too far forward or backward.
- Keep your cadence around 170–180 steps per minute.
Consider recording yourself or having a coach analyze your form. Small adjustments can make a big difference in reducing lower back pain when running.
3. Stretch Your Hips and Hamstrings
Tight hip flexors and hamstrings pull on the pelvis and lower spine, creating tension that often results in lower back pain. Many runners have short or overactive hip muscles due to sitting for long periods or a lack of mobility work.
Daily stretching routine:
- Hip flexor stretch
- Hamstring stretch
- Piriformis stretch
- Pigeon pose
Hold each stretch for 30–60 seconds and avoid bouncing. Adding these to your warm-up and cool-down can enhance flexibility and protect your back.
4. Fix Lower Back Pain from Running with Proper Footwear
Your shoes serve as the foundation for your entire kinetic chain. Worn-out or unsupportive shoes can alter your gait and force compensations that reach your lower back.
What to do:
- Replace running shoes every 300–500 miles.
- Get professionally fitted at a running store.
- Choose shoes with the right arch support for your foot type.
Custom orthotics may also be worth exploring if you have flat feet, high arches, or recurring injuries. Supporting your feet properly helps align the spine and reduce shock absorption by the lower back.
5. Warm Up and Cool Down the Right Way
Jumping straight into a run without preparation is a recipe for tight muscles and post-run pain. Likewise, skipping the cooldown can leave muscles stiff and limit recovery.
Effective warm-up routine:
- 5–10 minutes of dynamic stretching (leg swings, lunges, high knees)
- Light jogging to increase circulation
Cool-down musts:
- 5–10 minutes of walking or light jogging
- Static stretching focused on the hips, hamstrings, and back
Taking the time to warm up and cool down helps keep your muscles pliable and reduces the likelihood of strain during your run.
6. Use Recovery Tools Wisely
Recovery is just as important as training. Tools like foam rollers, massage balls, and compression gear can help reduce muscle tension and improve circulation.
Try:
- Foam rolling your glutes, hamstrings, and lower back
- Using a massage gun on tight areas
- Applying heat or ice post-run for inflammation control
These techniques can aid in flushing out toxins, releasing trigger points, and accelerating your body’s natural healing processes.
7. See a Professional
If you’ve tried multiple strategies and still experience consistent pain, it may be time to seek professional help. Chronic pain could be a sign of something more serious, like a herniated disc, sciatica, or sacroiliac joint dysfunction.
Consider seeing:
- A sports chiropractor
- A physical therapist who specializes in running
- An orthopedic specialist
They can evaluate your biomechanics, identify underlying issues, and provide personalized treatment plans. Catching a condition early often means quicker recovery and fewer setbacks.
Can You Prevent Lower Back Pain When Running?
Absolutely. Preventing lower back pain is all about being proactive. Strength training, proper form, adequate recovery, and listening to your body are key. Make injury prevention part of your regular training routine—not just something you turn to when pain strikes.
As you build better habits, you’ll run more efficiently, feel stronger, and experience fewer injuries, making running more enjoyable in the long run.
