Introduction
Back pain is a common issue among runners, impacting not only the joy of running but also daily life and long-term well-being. If you’ve been struggling with back discomfort during or after your runs, you’re not alone. In this blog, we’ll explore the root causes of running-related back pain and, most importantly, what you can do to fix it.
Why Runners Get Back Pain
Poor Running Posture
Running with improper posture puts excess stress on your spine, leading to discomfort and pain. Key posture tips:
- Keep your head aligned with your spine
- Relax your shoulders
- Engage your core while running
Worn-Out or Unsupportive Shoes
Your running shoes play a vital role in back health. Ill-fitting or worn-out shoes can lead to misalignment, increasing strain on your back. Research by the NHS highlights that proper footwear can significantly reduce the risk of running-related back pain.
Not sure if your shoes are the problem? Read my blog: Can the Wrong Shoes Cause Back Pain?
Muscle Imbalances
Do you frequently reach for your foam roller or book sports massages? If so, muscle imbalances may be contributing to your back pain. Overactive, tight muscles create tension, while weaker muscles fail to support your spine effectively. The solution is to strengthen your core and improve muscle balance.
Need guidance? Check out My Blog on Muscle Imbalance.
How to Prevent Back Pain When Running
Warm Up Properly
Never skip your warm-up. A ten-minute brisk walk or dynamic stretches before your run prepares your muscles and reduces injury risk.
Get a Biomechanical Assessment
Your hips, knees, and feet all play a role in how your back functions. Weakness or misalignment in these areas increases spinal stress. That’s why a full biomechanical assessment is part of my Pain-Free Back Program.
Strengthen Your Core
Think your core is strong because you can hold a plank for 90 seconds? If your core doesn’t automatically activate when you run, your back takes on the strain. Strengthen your deep core muscles with targeted exercises. This is the basis of the Pain Free Back Program.
*** Keen to improve your back? Download Your FREE Guide HERE
Stretch Regularly
Flexibility is key to preventing back pain. A study in the Journal of Physiotherapy found that runners who incorporated targeted stretches experienced significantly less back pain.
Try my Easy Yoga for Back Pain to get started.
Check Your Footwear
Running shoes should support neutral foot alignment to prevent excessive strain on your back. Regularly check your shoes for signs of wear and replace them when needed.
Struggling with Back Pain? Get Expert Help!
If you experience back pain while running, it’s unlikely to resolve on its own. Left untreated, it can become more frequent and intense over time. The good news? With the right approach, you can get back to running pain-free.
My Pain-Free Back Program helps you:
- Identify the root cause of your back pain
- Strengthen the right muscles to prevent pain
- Get expert advice, exercises, and support
Download Your FREE Back Pain Masterclass! Click Here
Final Thoughts
Prioritising back health is essential for every runner. By addressing poor posture, improving footwear, and correcting muscle imbalances, you can enjoy running without pain.
A pain-free run is a joyful run.
Lace up, hit the road, and take steps towards a healthier back.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist Treating Back Pain Since 2001
