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If you’re a runner, you may have experienced various aches and pains from the sport. Lower back pain is a common running injury, but taking the right steps can help prevent it.

Learn how you can put your best foot forward to prevent lower back pain when running.

How Common Is Lower Back Pain After Running?

Though lower back problems when running are less common than leg injuries, they’re still a common complaint among runners.

A 2021 study in the Journal of Sport and Health Science analyzed common injuries among ultramarathoners and non-ultramarathoners. The study found that 4.3% of ultramarathoners and 2.7% of non-ultramarathoners reported lower back pain.

Another 2021 study in Pain Research and Management found that 4.5% of marathoners and half marathoners experienced lower back pain while training.

Why Does My Back Hurt When I Run?

There are many possible reasons why your lower back may hurt when running or after running. Some of the most common causes of lower back pain from running include:

• Environmental issues — Running on hard surfaces or when it’s too hot or cold outside are potential risk factors for low back pain.
• Improper shoes — If your shoes don’t provide the right amount of support, it can lead to injuries.
• Not stretching — A lack of a proper warmup and cooldown can lead to lower back pain.
• Overuse — Running too much can take a toll on your muscles, bones, and joints, including your back.
• Poor running form — The way you run may put extra strain on your back, causing lower back pain.
• Related musculoskeletal issues — The body’s bones, joints, and muscles work together while running. An issue in another area of the body — such as a weak core — could cause lower back pain.

Tips to Prevent Lower Back Pain After Running

Try these tips to prevent a sore lower back after running.

Find the right footwear

Your shoes can play a major role in preventing many running injuries, including lower back pain. You should opt for footwear specifically designed for running. A supportive shoe is crucial if you’re logging a lot of miles.

Many running stores can help you choose the right shoe based on factors like your gait and the surface you usually run on.

Also, remember to buy new shoes every few hundred miles. Worn-out shoes often don’t provide enough support, which can cause injuries.

Focus on your form

Mastering the Olympic ideal of running form may seem difficult if not impossible. But the proper running form can help you avoid injuries, including lower back pain.

You should run standing up straight and with a slight forward lean, keeping your head, torso, and shoulders relaxed and upright. Your arms should stay close to your sides, with your elbows at 90-degree angles and your hands relaxed.

You should take shorter strides, trying to keep your knees aligned with the middle of your feet. Ideally, you should strike the ground in the middle of your foot when you land, with your shin perpendicular to the ground.

If you’re having trouble with injuries, having your form evaluated may prove useful.

Remember to rest

Overuse causes many running injuries, including lower back pain. Rest days are important to prevent injury whether you’re running for recreation or training for a race. You should also include cross-training days featuring strength exercises or low-impact cardiovascular exercises.

Seek out softer surfaces

Roads are often the most accessible running surfaces, but pounding the pavement too hard can cause injury. Grassy areas, dirt trails, and spongy tracks can cause less trauma to the body while running.

Work on your muscle groups

Preventing back pain isn’t just about your back. Running is a whole-body sport, with various muscle groups working together. Because of that, it’s important to have strength and flexibility throughout the body.

Incorporate strength and flexibility exercises for your back, core, glutes, and legs into your routine. These exercises can help you avoid a wide range of running injuries.

Warm up and cool down

Planning to go out for a run? Don’t just start running cold. Getting your muscles limber with some simple stretches can help you avoid injury.

Aim for a warmup of five to 10 minutes before you start running. Incorporate stretches that activate different body parts — your back, hips, glutes, quadriceps, hamstrings, core, and more.

When you stop running, a cooldown of five to 10 minutes is just as important for muscle recovery.

Treating Lower Back Pain From Running

If you have a backache after running, try some of these at-home recovery tips from MedlinePlus:

• Ice or heat — Ice and heat may help relieve your pain. Typically, you should apply ice for the first 48 to 72 hours, followed by heat.
• Massage — A light massage may help relieve lower back pain or soreness. See a professional such as a massage therapist or physical therapist.
• Medications — Over-the-counter medications like ibuprofen (Advil®️ or Motrin®️), aspirin (Bayer®️), or acetaminophen (Tylenol®️) may help your pain. Eating with these medications can protect the stomach lining.
• Rest — Don’t try to run through the pain because you can cause further injury. Talk to your doctor about when running again is safe. When you run again, ease back into your running; avoid going too hard too quickly.

When to See a Doctor About Lower Back Pain From Running

You should see a doctor if your back pain:

• Doesn’t go away after 10 to 14 days of rest.
• Is severe, worsens, or interferes with activities of daily living.
• Returns after you begin running again.

These are possible signs of a bigger problem with your back.

An orthopaedic or spine specialist can evaluate you, diagnose what’s causing your pain, and recommend treatment. Treatment may or may not include surgery depending on your specific injury.

You also may need to see a physical therapist as part of your recovery plan. A physical therapist can help develop an exercise plan that includes strength and stretching exercises. Your doctor can tell you when running again is safe.