Back Pain After Running - Why Would This Happen?

July 26, 2021
5 minutes
Last Updated on 
July 26, 2021

Back Pain after Running - Why Would This Happen?

Over the years, running has been regarded as the best exercise since it tones up most muscles in your body. Running exerts constant stress on musculoskeletal parts of the body, and it also leads to some injury at points of articulation like the spine vertebrae resulting in back pain.


Back pain is not only a frequent problem among new runners; it happens to seasoned runners who bounce back aggressively after taking long breaks off the track. It goes without saying that if you already have a pre-existing back problem, then running may aggravate the condition if you give it the deserved attention.

Back pain can result from a muscle defect; at times, it can be bone-related or originate from a degenerated vertebral disc.

How do you differentiate one type of back pain from the other?

When you feel pain on either side of your lower back, it could be a result of muscle injury. When you experience sudden acute spasms, particularly while twisting or moving, then this should be a pointer that you could be having a muscle-related problem.

Weak lower back muscles, which include your glute, hips, and hamstrings, are prone to sprains, strains. When this happens, usually, victims develop severe and debilitating pain.

Runners who feel chronic discomfort around the whole lower back region are likely to be having a bone-related pain. A common cause is arthritis, but it could also result from strenuous exercise and body weight. When running, the hip and leg joint gets irritated due to the impact the foot transmits as result thud landing stride.

For those who have a vertebrae-related problem, they will feel some sharp pain when they bend forward that at times radiate downwards into the upper leg section. Such cases may arise from a slipped vertebral disc. Spinal discs that are worn out or which have suffered traumatic injury will ache because they also absorb shock when you run.

Hyperlordosis is a body posture which leads some people to have a forward leaning back that forms C-shape, and this can cause back pain after running. The condition arises majorly from obesity, spine injury, or other structural deformities; stretches and exercises are an inexpensive way to correct hyperlordosis.

Possible causes of back pain after running

  • Runners need proper support for their backs to recover well after training, sitting or sleeping in uncomfortable places could trigger back pain.
  • The unexpected sharp increase in the intensity and duration of runs denies your body time to heal; sustaining such practices will finally hurt your back
  • Fit on the right running shoes whenever you hit the road,that way; you will cushion your lower back from the knocking shock while running.
  • Missing out on core strength muscle training exposes your vulnerable lower back to injury.
  • Do not frequently include hilly runs in your training schedule. Steep downhill workouts exert a lot of pressure on your lower back, and this could cause back pain in the long run.



Things to do to lower back pain

A majority of runners who suffer from back aches do not associate it to running injuries. This misconception worsens most of their back problems, once such runners appreciate this fact, then it be comes easier for them to adjust their training frequency and intensity, a move that guarantees quick recovery.

Some stretches and exercise have been seen to help relieve some bone and muscle-related discomfort:

  1. Planks- during this exercise, you lay down supporting your body with your elbows and the tip of your toes, this engages your abdominal and glute muscles.

  1. Stability ball back extension- lying with your tummy on a stability ball with your feet on the ground, you raise your torso slowly up and down holding up for a few seconds before you lower it again
  2. Stability ball pike- Holding your palms on the ground and the tip of your toes on the ball, slowly roll the ball towards your chest as your hip raises curving your body into a V-shape, hold on a bit then roll back the ball to straighten up your body.

  1. Stability ball reverse leg raise- Lying face down with hip point on the ball, place your palms on the ground in front of you. Keep your feet on the ground wide apart, then raise your feet to be in line with the rest of the body.
  2. Glute bridge- Lie on your back flat with your legs bend at the knee point. With hands by your side, raise your hip upwards straightening up your trunk, hold it up there for a few seconds then lower it back slowly.
  3. Bicycle crunches- lie on you back facing upwards, then start by lifting your knee towards your face and touch the knee cap with the elbow of the opposite side. Repeat with the other different limbs repeatedly.

Get sports massage from a knowledgeable therapist who can easily pick up trigger points; this will help relax muscles like the hamstring a move that eases the pressure off the lower back.

A good training program that encompasses running and giving your body time to rest and recuperate drastically minimize the risk of injury.


Healthy core muscles are vital to prevent lower back pain because strong muscles support the spine and bear all the weight cushioning the lower back.  You can try running with a lower back support belt too.


Ice can be used to temporarily relieve the pain by numbing the nerves around the affected area, follow the ice application after 48 hours by switching to heat. You will also do yourself a great favor if you keep-off activities that will exert pressure on affected areas.





I'm Jordan and I Like to run! In fact, I love running so much that I became a Running Instructor! I teach people the correct form of running for weight loss, for physical fitness, endurance and stamina. Too often, I am asked questions about running and was born from that. I answer any and all questions about running, running accessories, running form, and just plain running. Hope you enjoy the site :)

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