Lower Back Pain in Runners: Why It Happens and How to Avoid It
Many people associate back pain with a sedentary lifestyle or poor office posture. But runners also suffer (a lot) from low back pain. Understanding the relationship between your spine, hip, and stride is fundamental to running pain-free.
Your Spine Runs With You
During running, the lumbar spine is not idle. It needs to:
- Absorb part of the impact of each landing.
- Stabilize the trunk so the legs can generate force.
- Allow slight rotation to follow the arm and leg movement.
If the muscles that protect the spine (the famous 'core') don't work well, or if the hip is 'locked', the overload goes directly to the vertebrae, discs, and facet joints of the lower back.
Main Causes of Lower Back Pain Running
1. Core and Glute Weakness
The core isn't just the 'six-pack' abs. It's a cylinder of deep muscles that stabilize the spine. If the core fatigues before the end of training, posture 'collapses': the trunk falls forward or the lower back arches too much (hyperlordosis), causing pain.
2. Hip Stiffness
Runners with stiff hips (limited extension) end up compensating the movement in the lumbar spine with each stride. The result? The lower back works double and suffers unnecessary mechanical stress.
3. Running Technique and Impact
Very long strides (overstriding), where the foot lands far in front of the body, create a 'brake' and an impact peak that travels up the leg to the spine.
4. Posterior Muscle Tension
Very shortened hamstrings (back of thigh muscles) can alter the pelvis position during running, directly influencing the curvature and tension in the lower back.
Signs Your Lower Back Needs Attention
- 'Bar-like' pain at the end of long runs.
- Extreme fatigue or burning sensation in the back while running.
- Pain radiating to the buttock or leg (may indicate nerve compression/sciatica).
- Stiffness getting out of bed the day after training.
Strategies to Run Without Back Pain
Really Strengthen
Include in your routine plank exercises, bridges, pelvic stability, and glute strengthening. Running doesn't strengthen the core enough to protect the spine; specific training is needed.
Free Your Hips
Work on mobility, especially hip extension (hip flexors are often very tight in people who work seated).
Warm Up First
Do muscle activation and dynamic mobility before starting to run, preparing the muscles for the effort.
Auxiliary Treatments
If pain is already established:
- Acupuncture: excellent for trigger points and relaxing tense paraspinal muscles.
- Osteopathy or Manual Therapy: to improve joint mobility.
- Medical Evaluation: to rule out disc herniation, spondylolysis, or other structural injuries, especially if there's radiation to the legs.
Conclusion
Lower back pain should not be a reason to abandon running, but rather a signal to adjust your body's preparation. A strong and mobile body supports running with pleasure. A stiff and weak body suffers from it.
At Intrador, we help you identify which link is weak and chart the path to strengthen your structure and keep you on tracks, streets, or trails.