[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2025\/04\/preventing-lower-back-pain-running\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2025\/04\/preventing-lower-back-pain-running\/","headline":"Tips to Prevent Lower Back Pain While Running","name":"Tips to Prevent Lower Back Pain While Running","description":"

Lower back pain is one of many injuries that can occur after running. Learn tips to prevent lower back pain, like taking rest days and wearing supportive shoes.<\/p>","datePublished":"2025-04-30","dateModified":"2025-08-07","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/services\/sports-medicine-regions","name":"Sports Medicine","url":"https:\/\/www.upmc.com\/services\/sports-medicine-regions","sameAs":"https:\/\/share-dev.upmc.com\/sports-medicine\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2025\/04\/GettyImages-1293545891-e1745601143561.jpg","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2025\/04\/GettyImages-1293545891-e1745601143561.jpg","height":866,"width":2000},"url":"https:\/\/share-dev.upmc.com\/2025\/04\/preventing-lower-back-pain-running\/","about":["Fitness","Health Topics A-Z","Sports Medicine"],"wordCount":1093,"articleBody":"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\u00a0Journal of Sport and Health Science\u00a0analyzed 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\u00a0Pain Research and Management\u00a0found 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 \u2014 Running on hard surfaces or when it’s too hot or cold outside are potential risk factors for low back pain.Improper shoes \u2014 If your shoes don’t provide the right amount of support, it can lead to injuries.Not stretching \u2014 A lack of a proper warmup and cooldown can lead to lower back pain.Overuse \u2014 Running too much can take a toll on your muscles, bones, and joints, including your back.Poor running form \u2014 The way you run may put extra strain on your back, causing lower back pain.Related musculoskeletal issues \u2014 The body’s bones, joints, and muscles work together while running. An issue in another area of the body \u2014 such as a weak core \u2014 could cause lower back pain.Tips to Prevent Lower Back Pain After RunningTry these tips to prevent a sore lower back after running.Find the right footwearYour 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 formMastering 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 restOveruse 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 surfacesRoads 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 groupsPreventing 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 downPlanning 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 \u2014 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 RunningIf you have a backache after running, try some of these at-home recovery tips from MedlinePlus:Ice or heat \u2014 Ice and heat may help relieve your pain. Typically, you should apply ice for the first 48 to 72 hours, followed by heat.Massage \u2014 A light massage may help relieve lower back pain or soreness. See a professional such as a massage therapist or physical therapist.Medications \u2014 Over-the-counter medications like ibuprofen (Advil\u00ae\ufe0f or Motrin\u00ae\ufe0f), aspirin (Bayer\u00ae\ufe0f), or acetaminophen (Tylenol\u00ae\ufe0f) may help your pain. Eating with these medications can protect the stomach lining.Rest \u2014 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 RunningYou 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.SourcesRunner's World. A 5-Minute Running Warmup to Prep You for Your Miles. LinkJournal of Sport and Health Science. A systematic review of running-related musculoskeletal injuries in runners. LinkRunner's World. Proper Running Form Is Important\u2014Here\u2019s How to Dial in Your Stride. LinkMedlinePlus. Taking care of your back at home. LinkNational Spine Health Foundation. Preventing Back Pain While Training for a Race or Marathon. LinkNike. Lower Back Pain After Running: Why It Happens and How to Prevent It. LinkPain Research and Management. Incidence and Risk Factors of Low Back Pain in Marathon Runners. 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