Lower Back Pain When Running: Causes & Treatments

Common Causes of Lower Back Pain When Running

Lower back pain in runners can stem from a variety of factors. Key risk factors include lack of aerobic activity, restricted hip mobility, poor hamstring flexibility, and weak core muscles ¹. Here are the most common causes:

• Muscle Sprains/Strains & Overuse Injuries: Overtraining or improper technique can lead to muscle strains, spasms, and stiffness. Paraspinous muscle spasms are a frequent cause of pain and require early intervention ³.
• Hamstring Injury: Tight or weak hamstrings can contribute to lower back pain. Research shows reduced hamstring flexibility is linked to chronic low back pain ⁴.
• Stress Fractures: Repetitive stress can cause sacral or lumbar stress fractures, especially in young athletes ⁵.
• Sacroiliac (SI) Joint Dysfunction: SI joint issues account for up to 25% of low back pain cases and are often aggravated by running ⁶.
• Facet Joint Irritation: Weak abdominal muscles or degenerative disc disease can irritate the facet joints, leading to pain during running.
• Weak Core Muscles: Weakness in the glutes, trunk, or abdominal muscles can cause poor weight distribution and chronic pain ⁹.
• Poor Posture & Training Plans: Inadequate warm-up, improper running form, or overtraining increases injury risk.
• Sciatica: Compression or irritation of the sciatic nerve can cause radiating pain, numbness, or tingling ¹¹.
• Obesity & Improper Footwear: Excess weight and worn-out or inappropriate shoes can increase stress on the lower back ¹².

Treatment Options for Lower Back Pain When Running

Most cases of lower back pain in runners can be managed with conservative treatments. Here are the most effective options:

Physical Therapy

Physical therapy is often the first-line treatment, focusing on restoring mobility, improving strength, and correcting biomechanics. Studies support its effectiveness in managing low back pain ¹³.

Core Muscle Strengthening

Strengthening the core muscles (abdominals, glutes, and lower back) is crucial for preventing and treating lower back pain. Core stability exercises are more effective than general exercise for chronic low back pain ¹⁴.

Attention to Biomechanics

• Always warm up before running.
• Follow a coach-guided training plan tailored to your needs.
• Avoid overtraining and listen to your body.

Prolotherapy

In recent years, Prolotherapy has gained recognition for its clinically proven ability to treat lower back pain. Research demonstrates its pain-relieving, anti-inflammatory, and regenerative benefits. Prolotherapy involves injecting a natural regenerative solution with tiny needles, stimulating collagen production to repair damaged tissues and address the root cause of lower back pain. As a result, prolotherapy is considered a long-term solution, helping to prevent recurrence of symptoms.

Frequently Asked Questions about Lower Back Pain When Running

How Do I Stop My Lower Back from Hurting When I Run?

Start with a proper warm-up and gentle stretching, especially for the hamstrings and hip flexors. Incorporate core and glute strengthening exercises, and follow a structured training plan. If pain persists, consult a healthcare professional.

Why Does My Lower Back Hurt When I Run?

Common causes include muscle overuse, poor running form, weak core muscles, tight hamstrings, or improper footwear. Overtraining and lack of flexibility can also contribute to pain.

Is It OK to Run If Your Lower Back Hurts?

Light running can be beneficial for some people with lower back pain, but avoid overexertion. If pain is severe or persistent, rest and seek medical advice before resuming activity.

Why Does My Lower Back Hurt When I Run or Walk?

Poor posture, carrying extra weight, muscle imbalances, or previous injuries can all lead to lower back pain during running or walking.

Why Does My Back Hurt When I Run Long Distances?

Pain after long runs is often due to fatigue, poor posture, or weak core muscles. Prolonged strain can lead to muscle tightness and discomfort, especially if running form deteriorates over distance.

How Do I Strengthen My Back for Running?

Incorporate exercises such as forward lunges with rotation, single-leg bridges, weighted supermans, side planks with knee drive, single-leg Romanian deadlifts, and planks. Focus on strengthening the core, glutes, and hip muscles.

Contact ProHealth Clinic Today for Your FREE 15-Minute Discovery Call

Don’t let Lower Back Pain control your life any longer. Join the thousands of patients who have found lasting relief through prolotherapy at ProHealth Clinic.

Get in Touch
Phone: +441234380345
Email: info@prohealthclinic.co.uk

Our Clinic Locations
London: 104 Harley Street, Marylebone, W1G 7JD
Manchester: The Hadley Clinic, 64 Bridge Street, M3 3BN
Bedford: The Village Medical Centre, Kingswood Way, MK40 4GH

All clinics offer the same award-winning prolotherapy treatment with convenient appointment times, including evenings and weekends.

Author Bio

Having performed over 10,000 procedures, Mr Eaton is one of the UK’s leading practitioners in the field of treating Lower Back Pain, with patients travelling to see him from across the UK, Europe, and the Middle East.

With over 12 years of clinical experience, Oliver is dedicated to helping patients understand their symptoms associated with Lower Back Pain and providing effective treatment options to alleviate them.

He qualified in Prolozone Therapy and Prolotherapy in America with the American Academy of Ozonotherapy. He continued on to complete further qualifications at the Royal Society of Medicine, Charing Cross Hospital in London, Keele University’s Anatomy & Surgical Training Centre, and the medical department of Heidelberg University in Germany.

Over the years he has had the privilege of treating many elite-level athletes, including both Olympic and Commonwealth medallists.

LinkedIn profile: https://www.linkedin.com/in/oliver-eaton-4338225b/

References

1. Meucci, Rodrigo Dalke, Anaclaudia Gastal Fassa, and Neice Muller Xavier Faria. “Prevalence of chronic low back pain: systematic review.” Revista de saude publica 49 (2015): 73.
2. Maselli, Filippo, et al. “Prevalence and incidence of low back pain among runners: a systematic review.” BMC musculoskeletal disorders 21.1 (2020): 1-25.
3. McCarberg, Bill H., et al. “Diagnosis and Treatment of Low‐Back Pain Because of Paraspinous Muscle Spasm: A Physician Roundtable.” Pain Medicine 12 (2011): S119-S127.
4. Mistry, Gopi S., Neeta J. Vyas, and Megha S. Sheth. “Comparison of hamstrings flexibility in subjects with chronic low back pain versus normal individuals.” J Clin Exp Res 2.1 (2014): 85.
5. Shah, Mrugeshkumar K., and Gregory W. Stewart. “Sacral stress fractures: an unusual cause of low back pain in an athlete.” Spine 27.4 (2002): E104-E108.
6. Cohen, Steven P. “Sacroiliac joint pain: a comprehensive review of anatomy, diagnosis, and treatment.” Anesthesia & Analgesia 101.5 (2005): 1440-1453.
7. Cohen, Steven P., Yian Chen, and Nathan J. Neufeld. “Sacroiliac joint pain: a comprehensive review of epidemiology, diagnosis and treatment.” Expert review of neurotherapeutics 13.1 (2013): 99-116.
8. Barros, Guilherme, Lynn McGrath, and Mikhail Gelfenbeyn. “Sacroiliac joint dysfunction in patients with low back pain.” Federal practitioner 36.8 (2019): 370.
9. Cooper, Nicholas A., et al. “Prevalence of gluteus medius weakness in people with chronic low back pain compared to healthy controls.” European Spine Journal 25.4 (2016): 1258-1265.
10. Lee, Joon-Hee, et al. “Trunk muscle weakness as a risk factor for low back pain: a 5-year prospective study.” Spine 24.1 (1999): 54-57.
11. Stafford, M. A., P. Peng, and D. A. Hill. “Sciatica: a review of history, epidemiology, pathogenesis, and the role of epidural steroid injection in management.” British journal of anaesthesia 99.4 (2007): 461-473.
12. Woolf, Shane K., et al. “The Cooper River Bridge Run Study of low back pain in runners and walkers.” Journal of the Southern Orthopaedic Association 11.3 (2002): 136-143.
13. Shipton, Edward A. “Physical therapy approaches in the treatment of low back pain.” Pain and therapy 7.2 (2018): 127-137.
14. Coulombe, Brian J., et al. “Core stability exercise versus general exercise for chronic low back pain.” Journal of athletic training 52.1 (2017): 71-72.