Lower back pain during or after running rarely indicates damage. It is usually a sign of fatigue, strength deficits or inefficient technique. Here’s what contributes to back pain — and what helps runners settle symptoms.
Bayley Forbes is an osteopath and strength & conditioning coach based in Ringwood, Victoria. He founded Summit Osteo & Performance to help people bridge the gap between treatment and performance — combining hands-on care with tailored movement and strength programs to support long-term recovery and better performance.
Lower back pain is surprisingly common in runners. While many assume back pain means something is “wrong” structurally, most cases relate to fatigue, load progression, or technique — not tissue damage.
Running places demand on the trunk to stabilise the pelvis and control rotational forces. When the trunk or hips fatigue, the lower back often picks up excess load.
The good news: most running-related back pain improves with simple changes to strength, control, and load.
Many runners think back pain means weak abs.
In reality, back pain during running often reflects reduced endurance, not maximal strength.
Running requires the trunk muscles to:
Maintain posture
Control pelvic tilt
Resist rotation
Absorb impact
When these muscles fatigue, the lower back often compensates and becomes irritated.
Signs trunk endurance may be contributing:
✔ Fatigue late in long runs
✔ Loss of posture
✔ Increased forward lean
✔ Back stiffness after running
✔ Feeling “tight” through the lumbar region
Endurance-focused training often helps far more than isolated abdominal exercises.
The hips and lower back operate as a unit.
If hip control is reduced, the lumbar spine often takes on excessive load.
Factors that increase back load:
• Excessive pelvic drop
• Overstriding
• Hip flexor tightness from fatigue
• Weak glutes
• Limited hip extension
• Narrow running stance
Improving hip strength often reduces lumbar irritation.
Running technique can influence lumbar stress.
Common contributors:
✔ Overstriding — increases braking and spinal load
✔ Excessive trunk lean — loads hip flexors and lower back
✔ Low cadence — amplifies ground reaction forces
✔ Stiff upper body — reduces shock absorption
✔ Landing far ahead of the pelvis — increases impact
Small adjustments in cadence and stride length often reduce symptoms quickly.
Runners often experience back pain after:
Increasing weekly mileage too quickly
Starting intervals or speed sessions abruptly
Adding hills or stair running
Returning from time off
Running fatigued or under-recovered
These spikes overload tissues before they adapt.
✔ Glute Strength Work
Improves pelvic control and reduces lumbar compensation.
Useful exercises:
• Hip thrusts
• Split squats
• Lateral hip work
• Step-ups
• Single-leg RDLs
✔ Trunk Endurance Exercises
Focus on long holds and controlled movement.
Options:
• Bird dog variations
• Back extensions
• Carries (farmer, suitcase)
• Pallof press
✔ Calf and ankle strength
Better shock absorption reduces upstream load.
Useful mobility targets include:
Thoracic spine mobility
Hip extension
Soft tissue work around hip flexors
General lower limb flexibility
Avoid aggressive stretching into painful lumbar positions.
Modify running when:
✔ Pain is mild (1–3/10)
✔ Symptoms warm up as you run
✔ Does not alter technique
✔ Settles within 24 hours
✔ Daily activity feels normal
Stop or reduce running when:
❌ Pain increases throughout the session
❌ Causes limping or guarding
❌ Alters running form
❌ Prevents sleep
❌ Is sharp, catching, or accompanied by weakness
Once symptoms settle:
✔ Start with shorter, easy runs
✔ Avoid hills early
✔ Reintroduce speed work later
✔ Keep cadence slightly higher
✔ Maintain strength training 2x weekly
✔ Monitor 24-hour symptom response
A gradual build prevents recurrence.
The information in this article is general in nature and does not constitute personalised medical or health advice. Always consult a qualified healthcare professional for assessment and guidance tailored to your individual needs.
