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The more you run, the more comfortable you get with being uncomfortable, especially once you start to tackle longer distances. This can lead you to ignore minor aches, like that burning sensation in your calves when running uphill. But it can also mean you ignore more chronic pain, like lower back pain when running in general.
While there are a number of causes of lower back pain, when the vertebrae of the spine get aggravated, it can not only cause pain and derail your run, but many of your other day-to-day activities.
In addition to strong muscles to support your spine, the pelvis plays a major role in how your lower back functions. The sacroiliac (or SI) joints Updated: Apr 28, 2025 12:00 PM EDT Rolling out your, but if the SI joints are not moving as they should, it can add wear and tear to your lower back area.
Lower back pain is common among new runners or runners who have taken some time off. It tends to happen when you ramp up mileage or intensity too quickly, before your body is ready. If you already have lower back pain, running may exacerbate it, especially if you’re not taking precautions to strengthen your lower back and the rest of your core muscles.
Bodyweight Back Exercises for Better Form and How Address It.
Thoracic Mobility Moves for Back Ache Relief
There are three types of pain that can occur in your lower back as a runner: muscle-related pain, bone-related pain, and discogenic pain, according to Jordan Metzl, M.D., a sports medicine physician at the Hospital for Special Surgery in New York City and creator of Runner’s World’s IronStrength workout.
Can I Still Train for My Marathon During IVF on either side of the lower part of your spine. You’ll know you have it if you feel spasms or pain on one side of your spine or the other, especially when you twist or move, says Metzl.
Muscle-related pain can also be either acute strain, caused by an awkward motion or landing, or chronic myofascial pain, which means it’s related to the muscles and the connective tissues around them, explains John Vasudevan, M.D., director of the running and endurance Sports Medicine Program at Penn Medicine and Runner’s World Muscle-related back pain happens when the muscles that surround your back—your.
Acute pain usually improves after seven to 10 days, whereas chronic pain may hurt when you sit for awhile or exercise for a prolonged amount of time and typically feels like you need to constantly massage your muscles, he adds.
Bone-related pain feels like general achiness throughout the entire area of your lower back. If you’re over 50, chances are that you’re experiencing arthritic back pain. This occurs when your bones rub together because you’ve lost the cushion between them, adds Metzl.
Arthritic pain is often worst in the morning or after standing or walking for awhile, Vasudevan adds.
Bone-related pain can also come from a compression fracture, which also typically occur in those over 50, as well as those with osteoporosis or nutritional deficiencies or post-menopausal women, Vasudevan adds. He also says you’ll likely know it’s more serious because the pain persists with nearly every motion.
“With discogenic pain, this is characterized by pain that gets worse when you bend forward, and most importantly, shoots down your legs,” says Metzl. If you suspect discogenic pain, he advises seeing a doctor right away.
Vasudevan agrees it’s important to see a doctor, especially if the pain goes all the way to the feet, there’s a loss of sensation or strength, changes to bowel, bladder, or erectile function, or lost of sensation in the genital or perineal area.
Treatment for discogenic pain ranges from medications to physical therapy to spine injections, and sometimes, surgery (in about 5 to 10 percent of cases), he adds.
Bodyweight Back Exercises for Better Form
It can be hard to find the exact culprits for your lower back pain, especially if you normally suffer from it. For runners, common causes of lower back pain include improper form, London Marathon Results.
- Poor form: Researchers of a study published in the journal Pain Research and Management found running gait posture was one of several causes of lower back pain after surveying 800 marathon runners. Researchers defined good posture as holding up the head and looking straight forward, arms and shoulders swinging naturally, a stride that’s not too wide or narrow, and body moving forward. Vasudevan suggests paying attention to asymmetries in your posture and form, as back pain usually starts on one side because of an imbalance.
- Muscle weakness: Muscle-related back pain happens when the muscles that surround your back—your core, hips, glutes, and hamstrings—aren’t strong, which forces your back muscles to pick up the slack. “If you have weak hip and gluteal muscles, for example, as they become fatigued during a run, your lower back is forced to work harder to keep you upright and stable, and you become vulnerable to injury,” Metzl says. Core weakness is very common cause of back pain, Vasudevan adds. “Way too many runners neglect dedicated Nutrition - Weight Loss in lieu of more
running to their detriment,” he says. - Bone issues: Bone-related pain may be caused by arthritis, and discogenic pain is caused by a bulging or slipped disc, he says. You should see your doctor if you suspect you have either of these.
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If you’re experiencing bone- or muscle-related lower back pain when running, there are stretches and exercises you can do to relieve the discomfort you’re feeling.
First and foremost, regularly incorporate core exercises, Health - Injuries fatigue resistance, Vasudevan says.
Metzl also recommends foam rolling your back. “The idea is to loosen up the muscles that are aching and tight,” he says. “It’s like a deep-tissue massage you can do every single day.”
Why Am I Always Burping on the Run hamstrings is also a good idea because if you have tight hamstrings, it accentuates the inward curve in your lumbar (lower) spine. “By loosening up your hamstrings, it can take a lot of the pressure off your lower back,” he says.
If these options aren’t working, your doctor can perform an X-ray, which is the best way to view your bones and muscles to diagnose any specific problems.
Why Am I Always Burping on the Run.
“If you’re getting pain shooting down your legs into your toes, or if you’re bent over like a human comma, just go to your doctor,” Metzl says. Your doctor will likely perform an MRI, which is the best way to diagnose this type of pain.
Health and Wellness
Developing a solid base of running first and giving your body time to adapt to the stress running places on your back will decrease your risk of back injury.
Strength training is key when it comes to preventing lower back pain. “I can’t emphasize this enough: Strong muscles, strong core muscles, and a strong kinetic chain will take load of an achy back,” Metzl says. Having strong core muscles is especially important because these muscles are located on both sides of your spine and work to support it. Among some of Metzl’s favorite exercises to strengthen your muscles and prevent lower back pain are mountain climbers and planks. Yoga may also be helpful in many cases.
Not all back pain is preventable, Vasudevan says, but a good physical therapist can design the right program to reduce pain and make sure it doesn’t return.
John Vasudevan, M.D. is an associate professor at the University of Pennsylvania. He is board-certified in Physical Medicine & Rehabilitation and Sports Medicine. He is a Team Physician for UPenn Athletics and medical director of the Broad Street Run and Philadelphia Distance Run, and previously for the Rock 'n' Roll Half-Marathon and Tri-Rock Triathlon in Philadelphia. He is a director of the running and endurance Sports Medicine Program at Penn Medicine. Dr. Vasudevan provides non-operative management of musculoskeletal conditions affecting athletes and active individuals of all levels, and combines injury rehabilitation with injury prevention. He utilizes a variety of ultrasound-guided procedures and regenerative approaches such as platelet-rich plasma and percutaneous ultrasonic tenotomy. He sees patients at the Penn Medicine and the Philadelphia Veterans Administration hospital. Dr. Vasudevan attended medical school at the University of Wisconsin School of Medicine and Public Health in Madison. After his Transitional Year in Tucson, Arizona, he went to residency in PM&R at Thomas Jefferson University in Philadelphia and onwards to Stanford University for his fellowship in Sports Medicine. He has been in practice at the University of Pennsylvania since 2012.
