18/07/2025
Why Running Can Trigger Lower Back Pain 🏃😩
Contrary to speculation, running itself isn’t “bad” for your back. In fact, research has shown that regular runners often have healthier spines than those living a sedentary lifestyle. However, when your form or core strength isn’t up to par, it may cause issues in this area.
Here are the top culprits:
💥 Poor Running Form
Overstriding (landing your foot too far ahead of your body) sends a jarring impact up through your back. A hunched posture or excessive arching of the spine can also throw off your alignment.
Top tip: Record yourself running from the side. If your foot lands well ahead of your knee and hip, you may be overstriding.
💥 Weak Core and Glutes
Your core stabilises your spine. If it’s weak, your back muscles may overcompensate. Weak glutes can lead to inefficient hip motion, placing more demand on your lower back. Research has identified that poor core stability during running is a direct contributor to lower back pain in athletes. This highlights core strength as an important focus area when diagnosing the cause of discomfort while running.
💥 Tight Hip Flexors
Sitting at an office desk all day without an adequate stretching routine will most likely contribute to tight hip flexors. This can tilt your pelvis forward (anterior pelvic tilt), compressing your lumbar spine during runs.
According to a recent survey, a third of desk workers in the UK sit down for three or more hours without taking a break, which significantly increases their risk of developing postural imbalances and running-related lower back pain.
💥 Improper Footwear
Running in worn-out shoes or ones that don't match your gait can increase ground reaction forces and destabilise your stride, both of which stress your back.
💥 Uneven Terrain or Cambered Roads
Frequently running on uneven surfaces or the sloped edge of roads can create imbalances in your stride, twisting your spine repetitively.
Want to know more? Find out how to protect your back while running. Read our blog: https://bit.ly/4kFBArY
