Lower Back Pain After Running

Lower Back Pain After Running

Running is more than a simple physical activity for me. It is a ritual that helps me go through my workdays and reach my fitness goals. Anything that stops me from my running routine is pretty frustrating. Reading more about things that prevent people from running, I found out that lower back pain after running is often among runners. I couldn’t stop asking myself, why? 

Lower back pain after running is often a result of loss of pelvic control, weak core and leg muscles, overtraining or improper shoes wear. That causes muscle strains in the lower back and increase muscle soreness. Pain itself can be annoying and last few weeks. Pain exists in the lower back, mostly on one side.

Running exposes our ‘weak spots’ in many ways, and lower back pain after running is a clear sign that we need to improve something. Let’s see in more detail why lower back pain after running occurs, what are contributing factors and how to prevent and fix the issue. 

What Causes Lower Back Pain After Running?

Loss of pelvic control

Running is a sum of repetitive leg and arm swings, and the pelvic region is responsible for controlling both the hips and the torso from unnecessary movements. The pelvic shouldn’t move when you are running.

Loss of pelvic control happens with poor muscle activation and causes anterior pelvic tilt.

The anterior pelvic tilt is forward pelvic rotation. What does that mean? As the pelvic rotates forward, the lordosis in the lower back spine increases, and with it, the muscle tension.

Imagine running for an hour with increased muscle tension. Poor muscles. Sometimes they suffer without us noticing it. 

Muscle imbalance

Running is a simple activity to perform and I love running at my own pace, without overtraining my muscles. But, after reading more about the functional anatomy and running, I find out that different muscle groups are active by running.

Finally, I managed to find the most important muscle connection when running. It’s kinda complex, but I will simplify it as much as I can. 

Weak abdominal muscles combined with tight hip flexors, hamstrings and gluteal muscles are mainly responsible for lower back pain after running.

Upper back mobility is also helpful for good running technique, but not so much for preventing low back pain. It helps to relieve pain between the shoulder blades.

On the other side, abdominals and hip muscles must work properly if you want to have a long-lasting career in running. They all contribute to loss of pelvic control also.  

Overtraining

Running without any program is a disaster. I have tried before and end up few times with muscle soreness in the calves and low back. If you want to get rid of low back pain after running, it is wise to have a running program ready before running training. 

That way you ensure slow and steady progress while avoiding injuries, and you will receive all the benefits that running has to give. 

Poor technique

Efficient movement is a key to become an expert in any physical activity if you ask me. It can compensate for poor physique and decrease injury rate as well.

Did you know that the fastest man on the earth, Usain Bolt, has scoliosis (postural deformity)?

That’s why I think that every serious runner needs to find a way to improve runnings technique. Finding a qualified running trainer is the first step in achieving that.  

Poor posture 

Even though I mentioned that good technique can compensate for poor posture, most of us don’t have the best running technique and don’t have the comfort to allow poor posture. 

Because of that, I think that poor posture such as lumbar lordosis, slouched shoulders or scoliosis can cause lower back pain after running. It puts more pressure on muscles in the lower back area and gradually increases the risk of injury. 

Foot and shoes 

Foot posture and placement during running deserve more attention in the health and fitness world. The first impact goes through feet and that’s why it’s crucial to analyze how it goes.

It happens that people get relief in the lower back or knee area after modifying the proper shoe wear and foot placement. Investing in adequate running shoes is a long-term win for you.

Common Lower Back Injuries After Running?

Muscle strain

Constant pressure from running overstretches the muscles in the lower back, especially if a person is pushing ‘forward’ when running. It can cause lower back spasms and localized pain.

That means that pain is only in the lower back area, without any other symptoms such as radiating pain in the leg. 

Active trigger points

Every muscle has trigger points that cause muscle tightness and pain if they get irritated. Not being able to move smoothly or stretch is a sign of an active trigger point.

Running can activate trigger points in the lower back, and one of the most affected muscles is m. quadratus lumborum.

The reason for that is constant rotation in the torso during running that stresses this muscle. 

Piriformis syndrome

Piriformis is a small muscle in the hip that is responsible for hip rotation. Interesting thing is that irritated piriformis puts pressure on a nearby nerve and causes sciatica.

With any pain/tingling/numbness that goes down the legs, I suggest you consult your doctor.

Running with reduced hip rotation can influence negatively the health of piriformis. 

Sacroiliac joint syndrome 

If you aren’t familiar with sacroiliac joints, they are located in the lower back, just above the hips.

Running can put unnecessary pressure on one of them if someone relies more on one leg than the other. One-sided lower back pain around the sacroiliac area is common for the sacroiliac joint syndrome. 

Should You Run When Lower Back Hurts?

I wouldn’t recommend running when the lower back hurts because it can just get worse. Even though I found some research from 2014 on the internet that says the opposite, I think people need more research on that topic.

Nobody likes having pain during favorite physical activity, and imagine what kind of stress would that be if someone spends an hour running with low back pain. 

It is wiser to focus on finding out the source of the pain instead of ignoring it and hoping that everything will be alright. 

My experience says that it’s almost always possible to work around the pain.

With running and low back pain, I have found several activities that I can do, without increasing the pain and tension in the lower back.

How to Deal With Lower-back Pain After Running?

Here is the list of all activities and helpful treatments for lower back pain after running:

1. Stretching and strengthening exercises
2. Soft tissue treatments
3. Heat/ice therapy
4. Modify non-impact activity
5. Improve running technique
6. Avoid a sedentary lifestyle

Exercises for low back pain after running

• Hamstring stretch – lay down on your back and raise one leg without bending the knee (hold 30s). Afterward, grab behind the knee with hands and pull the knee to the chest (hold 30s).
• Groin muscles stretching – lay down on your back and bend one knee. Move knee to the side (abduct) and try to reach the floor (hold 30s). Extend the knee to halfway and hold there. Now try to extend the knee fully and move a leg to the side as much as possible.    
• Lower back rotation – lay down on your back with one leg bent. Try to reach the opposite side with a knee. Keep your shoulder on the ground and you can extend your leg for even more stretching. This exercise is my favorite by the way. Twisting a lower back area is a great way to relieve muscle tension, but be careful not to rush into movement. 
• Paraspinal muscles stretch – Start with all fours on the ground. Tuck in your head while raising your back. Back to starting position. This is a modification of standard cat/cow exercise that stretches muscles that follows the spine column. 

Congratulations, you know now the basic stretching exercises that are helpful against lower back pain. Let’s move to some strength exercises now:

• Knee plank – Doing plank hold on knees is a lot easier than standard planks, but it will reduce unnecessary pressure on the lower back and activate abs. Try for 30s.
• Side knee plank – Targets side part of abdominals. With right-sided low back pain, start first with the left side. 
• Bridge – Lay down on your back and raise the hips, also known as hip thrust. Try different variations such as one leg hip thrust or with hip abduction (moving knees to the side). 
• One leg balance – Try to maintain balance for 1min with a slightly bent knee. If this is too easy, add some movements with another leg. Move knee up, to the side or back. 

Soft tissue treatments

• Foam roller – Use it for the following areas: hamstrings, outer knee, gluts, lower and middle back. Few minutes with muscle massage is a great way to prepare muscles for training or to relieve the tension.
• Deep tissue massage – Regular massage treatments are necessary for muscle recovery if you are a running enthusiast. Sometimes it’s painful, but muscles will be thankful afterward.
•  Massage gun – Home improvised massage therapy that you can do every single day. Avoid bones and the spine when treating the lower back area.
• Myofascial stretching – If you are not a fan of doing stretching exercises by yourself, you can always book a myofascial stretching treatment. It’s a table-based passive stretching by a therapist. It means that you just need to relax and let someone do the work for you

Heat and ice therapy

• Apply on sore muscles for about 5 – 10 minutes. Lay down on your back with bent knees, and use a hot/cold pack.

Modify physical activity

• Try swimming or walking instead of running. Running is a high-impact physical activity while swimming or walking doesn’t stress the lower back as much as running. You can always try hiking if you have beautiful nature nearby.

Improve running technique

• Stand tall with relaxed shoulders
• Avoid overstriding
• Breath with abdomen

Few tips that you might find beneficial for efficient running. 

Avoid sedentary lifestyle

Try to be active during the day, even if that’s only walking or any type of housework.

Our spine likes to move and will react positively to light physical activity. There is no forbidden movement for the spine, but keep in mind that with a rounded back and flexing forward, you might experience pain or discomfort.

With that said, try to limit any uncomfortable movement.

Why You Shouldn’t Ignore Lower Back Pain After Running

Ignoring lower back pain is not recommended because of further damage of the spine/low back function. If pain is left untreated, there are higher chances of spine injuries such as disc degeneration or herniation.

This part of our body is prone to increased muscle tension because of our sedentary lifestyle and poor posture. Any disfunction will impact our daily activities significantly. 

By fixing the lower back pain you ensure:

• Active lifestyle
• Keeping a favorite physical activity as running
• Reduction of stress level
• Prevention of further muscle and joint damage
• Movements quality such as squatting, jumping or riding a bike

When to See a Doctor

If the pain is unbearable or any red flag symptoms are present, you should visit your doctor immediately. Any pain that is persistent after two weeks is a clear signal that medical help is needed.

Red flags include pain and/or loss of sensibility/numbness/tingling in the leg, loss of bladder control, sudden loss of muscle strength, fever, nausea.

More Helpful Information About Lower Back Health

• Lower Back Pain After Deadlift – Learn the connection between lower back and deadlift exercises, what are the common back injuries after a deadlift, and what it takes to prevent and relieve the pain. You can read the simple and effective exercise program that helps to relieve muscle tension in the lower back. I apply the same exercises when I go too hard with training!
• Stretching exercises for paraspinal muscles – Take a look at a quick guide for 15 stretching exercises that relieve this muscle group. Paraspinal muscles are located around the spine and they follow the spine from the tailbone to the skull.
• Lower back spasm and loss of mobility – Read more about how you can react when dealing with painful spasms in the lower back and restricted mobility. Few exercises included.
• Back pain and squats – Learn how to avoid back pain when squatting, why you should squat regularly and what is the bests squatting variation if you have low back pain.
• Back pain and obesity –  Being overweight puts more pressure on your lower back. Learn how to start training without causing damage to your lower back. 
• Back pain from running on treadmill – How running on treadmill can cause pain and discomfort in the lower back. Learn how to prevent it and exercises that can help you relieve the pain.

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