Running is a fantastic way to stay fit, boost mental health, and enjoy the great outdoors. But for some runners, there’s a frustrating downside—lower back pain. Whether you’re training for your first 5K or preparing for your tenth marathon, lower back discomfort can creep in and hinder your progress.
At Activate Physio, we see many runners dealing with lower back issues. The good news? In most cases, these problems are treatable—and more importantly, preventable—with the right physiotherapy approach. In this article, we’ll explore why lower back pain happens in runners, how to manage it, and when to seek professional help.
Why Runners Get Lower Back Pain
Running is a repetitive, high-impact activity that places stress on the musculoskeletal system. The lower back, or lumbar spine, is particularly vulnerable if there are issues elsewhere in your body—especially with posture, muscle strength, or mobility.
Here are some of the most common reasons runners develop lower back pain:
1. Poor Running Mechanics
Many runners unknowingly have inefficient running form. This might include excessive forward leaning, overstriding, or poor trunk control. Over time, these mechanics place unnecessary stress on the lumbar spine.
2. Weak Core Muscles
Your core—including the abdominals, obliques, and deep spinal stabilisers—acts as a stabilising force for your spine during movement. If your core is weak, your lower back may take on more work than it should, leading to fatigue and pain.
3. Tight Hip Flexors or Hamstrings
Sitting for long periods (at work, for instance) can shorten your hip flexors. This imbalance pulls on the pelvis, affecting spinal alignment and increasing the strain on your lower back during running.
4. Leg Length Discrepancies or Asymmetry
Even small differences in leg length, pelvic tilt, or gait asymmetry can throw off your biomechanics. This leads to repetitive strain on one side of your back, potentially causing pain over time.
5. Old Injuries or Spinal Conditions
Previous injuries, disc problems, or conditions like spondylolysis can flare up with the repetitive stress of running. It’s especially important to get these properly assessed if pain is ongoing.
Managing Lower Back Pain as a Runner
If you’re currently dealing with lower back discomfort, don’t panic—there are practical steps you can take to manage your symptoms and get back on track.
1. Rest and Modify Your Activity
Pain is your body’s way of signaling that something’s not right. Take a short break from running or reduce your mileage to avoid aggravating the issue. Low-impact activities like swimming or cycling can help maintain fitness during this time.
2. Use Ice or Heat for Relief
For acute flare-ups, ice can help reduce inflammation. If your pain is more chronic and muscular in nature, gentle heat may provide relief and reduce stiffness.
3. Stretch and Mobilise
Stretching tight muscles like your hamstrings, glutes, and hip flexors can make a big difference. Gentle spinal mobility exercises can also reduce stiffness and improve movement patterns.
4. Strengthen the Core and Glutes
Targeted exercises like planks, bird-dogs, bridges, and side-lying leg raises can build strength and reduce strain on your lower back. Strong glutes, in particular, help stabilise the pelvis during running.
Preventing Lower Back Pain Long-Term
Prevention is always better than cure. Here are key strategies we recommend to runners who want to avoid recurring lower back issues:
1. Focus on Running Technique
A running gait assessment by a physiotherapist can identify subtle issues in your form. With a few adjustments, you can significantly reduce the strain on your lower back.
2. Include Cross-Training and Strength Work
Don’t just run! Incorporate strength training, Pilates, or yoga into your weekly routine. These activities build a more balanced, resilient body.
3. Warm-Up Properly
A few dynamic stretches and mobility drills before your run can get your body ready and reduce stiffness. Think leg swings, lunges with rotation, and glute activations.
4. Wear the Right Footwear
Worn-out shoes or the wrong type of shoe for your foot mechanics can throw off your alignment, which in turn can affect your lower back. At Activate Physio, we can help guide you in making the best footwear choice—or refer you for a gait analysis if needed.
5. Listen to Your Body
Pushing through pain isn’t always brave—it can be costly. If something feels “off” for more than a few runs, it’s time to get it checked out.
When to See a Physiotherapist
If your lower back pain is:
Persistent or worsening with running
Radiating into your leg or accompanied by numbness
Interfering with daily activities or sleep
Returning despite rest and self-management
…it’s time to seek professional advice.
We specialise in helping runners of all levels stay injury-free and achieve their goals. Our team can provide a full assessment, develop a tailored treatment plan, and guide you through rehab exercises that target the root cause of your pain—not just the symptoms. We may also use hands-on techniques like manual therapy or dry needling, combined with education and movement retraining to help you recover efficiently and confidently return to running.
Running should be enjoyable—not something you dread because of persistent back issues. Whether you’re dealing with a new ache or a recurring problem, physiotherapy can make a world of difference in how your body feels and performs.
At Activate Physio, we’re here to support you on your journey—whether that means recovering from injury, refining your running technique, or simply feeling stronger and more confident in your stride. Don’t wait until the pain becomes unmanageable.
Book an appointment today and let’s get you back to doing what you love, pain-free.