Lower Back Pain After Running
Lower back pain after running can stop even the most dedicated runners in their tracks.
Whether you’re logging miles for fun or training for a race, that nagging ache can make it hard to keep moving.
The good news?
You can prevent and treat lower back pain with the right approach.
In this guide, we’ll break down why running might be causing your back pain, what you can do to stop it, and how Elite Pain Doctors can help you recover faster and run pain-free.
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Why Does Your Lower Back Hurt After Running?
Let’s take a look at what could be causing your lower back to hurt after running:
Muscle Imbalances & Weakness
Running strengthens certain muscles but can neglect others, creating imbalances.
If your core and glutes aren’t pulling their weight, your lower back ends up doing more work than it should, leading to strain and discomfort.
Poor Running Form
Overstriding or leaning too far forward while running can throw off your alignment, causing extra stress on your spine.
Even subtle posture issues can add up over time, resulting in pain.
Worn-Out Shoes or Hard Surfaces
Running in old shoes that lack support or on concrete paths can increase the shock your spine absorbs with every step.
This repeated impact can lead to inflammation and stiffness in the lower back.
Pre-existing Issues
If you have a herniated disc, sciatica, or another condition, running can flare up your symptoms.
In some cases, pain is the first sign of an underlying issue that needs attention.
Signs Your Back Pain Is from Running
Some of the signs your lower back pain is from running include:
- A dull ache that sets in after long runs
- Sharp pain that flares up mid-run and fades afterward
- Stiffness or tightness that lingers in your lower back
- Pain that sometimes spreads to your hips, glutes, or legs
How to Prevent Lower Back Pain While Running
Here are some of the ways you can prevent lower back pain after running:
Strengthen Your Core & Glutes
Your core and glutes are the foundation of your running form.
If they’re weak, your lower back compensates.
Add planks, bridges, and bird dogs to your routine to keep your core strong and stable.
Stretch & Loosen Up
Tight muscles can pull on your spine and create pain.
Stretch your hamstrings, hip flexors, and lower back before and after your runs.
Foam rolling and mobility drills also help release tension.
Focus on Form
Good running form means landing lightly, keeping your spine neutral, and avoiding long strides.
If you’re unsure about your form, a physical therapist can help you make adjustments to protect your back.
Wear the Right Shoes
Supportive, cushioned shoes that match your running style are key.
Swap out old shoes every 300-500 miles and stick to softer surfaces, like trails or grass, when possible.
What to Do If You Already Have Lower Back Pain After Running
Some of the things you should try to relieve lower back pain after running include:
Rest & Recover
Sometimes your body just needs a break.
Skip high-impact activities for a few days and try swimming or cycling instead.
Ice or heat can reduce inflammation and help loosen tight muscles.
Try At-Home Remedies
Stretching, foam rolling, and over-the-counter pain relievers can offer relief.
But if the pain keeps coming back, it’s time to dig deeper.
Physical Therapy for Runners
Physical therapy is one of the best ways to address lower back pain.
Studies show that light running can help with lower back pain, so if you're experiencing back pain after running something may be wrong.
A therapist can design a personalized program to strengthen weak muscles, improve flexibility, and correct imbalances.
At Elite Pain Doctors, we create tailored plans to help runners get back on track faster.
Chiropractic Care
If your spine is out of alignment, chiropractic adjustments can relieve pressure and reduce inflammation.
It’s an effective way to improve mobility and prevent further pain.
Our chiropractic services focus on keeping your body in peak condition.
Massage Therapy
Deep tissue massage or soft tissue work helps reduce muscle tension and improve circulation.
This promotes healing and prevents chronic stiffness in the lower back.
When to See a Professional For Lower Back Pain After Running
Don’t ignore back pain that lingers for more than two weeks or worsens over time.
If you feel pain radiating down your legs, or if it interferes with your daily activities, it’s time to see a specialist.
How Elite Pain Doctors Can Help You Run Pain-Free
At Elite Pain Doctors, we take a full-body approach to treating lower back pain.
We understand that every runner is different, and we’re here to find the right solution for you.
Here’s how we can help:
- Comprehensive Assessments – We look at your posture, running form, and muscle imbalances to pinpoint the root cause of your pain.
- Physical Therapy – Our customized physical therapy programs focus on strengthening, stretching, and correcting imbalances that contribute to back pain.
- Chiropractic Adjustments – Regular spinal adjustments can help you stay aligned and pain-free.
- Advanced Therapies – From spinal decompression to regenerative medicine, we offer cutting-edge treatments to help you heal and prevent future injuries.
Whether you need relief from existing pain or want to prevent injuries down the road, we’re here to help you keep running strong.
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Conclusion: Lower Back Pain After Running
Lower back pain doesn’t have to sideline you.
With the right stretches, strengthening exercises, and professional care, you can prevent pain and improve your performance.
If lower back pain after running is slowing you down, Elite Pain Doctors is ready to help.
Schedule a consultation today and take the first step toward pain-free running.
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FAQs: Lower Back Pain After Running
How can stiff and tight muscles cause back pain?
Stiff and tight muscles pull on your spine, creating imbalances that lead to strain and discomfort. When muscles like the hamstrings, hip flexors, or lower back are tight, they reduce mobility and force surrounding muscles to work harder, which can result in pain. Stretching and regular mobility exercises can help prevent this.
Does physical therapy help with sciatica?
Yes, physical therapy is an effective treatment for sciatica. A physical therapist can design exercises to reduce nerve compression, improve flexibility, and strengthen the muscles that support your spine. Physical therapy can also help correct posture and prevent future flare-ups.
Why does my back hurt when I lay down?
Back pain when lying down can be caused by muscle stiffness, poor mattress support, or spinal issues like herniated discs. Tight muscles or poor spinal alignment can put pressure on your lower back, which feels worse in certain positions. Stretching before bed, adjusting your sleeping position, and using a supportive mattress can help relieve this pain.
Why does my lower back hurt after I run?
Lower back pain after running is often caused by muscle imbalances, poor running form, or inadequate core strength. Weak core muscles force the lower back to absorb more impact during each stride, leading to pain. Improper footwear and running on hard surfaces can also contribute to back discomfort. Strengthening your core, improving running form, and wearing supportive shoes can help prevent this.
How to tell if back pain is muscle or disc?
Muscle pain typically feels like soreness or tightness that worsens with movement and improves with rest. Disc-related pain, such as from a herniated disc, may cause sharp, radiating pain down the legs, numbness, or tingling. Disc pain often worsens when sitting, bending, or lifting. If the pain is persistent or radiates, it’s best to consult a healthcare provider for an accurate diagnosis.
How long does it take for a low back strain to heal?
A mild low back strain can heal within one to two weeks with rest, ice, and gentle stretching. More severe strains may take four to six weeks or longer, depending on the extent of the injury. Physical therapy can speed up recovery and help prevent re-injury by strengthening the muscles that support the lower back.