Lower back pain when running

[Noob_Neil]

Can any expert runners out there tell me why my lower back hurts while running and what do I need to do to prevent it? It was really bad after my first run, then wasn’t too bad during my next two runs, but was hurting again today.

[H4CS]

Im not an expert, did you run more on roads or concrete? I find those impact me, and i imagine there could be a need to change the technique for your running, possibly not hitting your heel first, but again I’m not an expert just a back pain sufferer too, im sure more experienced people will comment shortly

[Noob_Neil Graduate in reply to H4CS]

Thank you. I try try keep my back straight and shoulders back. I tried to run heel first and noticed my feet would naturally tilt so it was difficult. I may try some insoles and see if that helps.

[bubblebird123 Graduate in reply to Noob_Neil]

Heel strike when running can cause problems along with poor core strength. I have incorporated strengthening, stretching and core training into my week and it seems to make a huge difference Good luck 👍

[Noob_Neil Graduate in reply to bubblebird123]

Thanks for the reply. Looks like I definitely need to strengthen my core! 👍🏽

[bubblebird123 Graduate in reply to Noob_Neil]

If you can get your head round pilates there are some great YouTube vids especially for runners...I have become a bit of a fan

[Noob_Neil Graduate in reply to bubblebird123]

I’ve found some stretches for the lower back which I do before each one that seem to haves helped, plus I think I’ve finally nailed my technique and posture. I completed the 25 min run on Friday without so much as a twinge 👍🏽

[IannodaTruffe Mentor]

Lower back pain can be a sign of relatively poor core strength, something that all runners need to be good and strong.

I had an issue with this when I first ran ten mile runs and it was soon fixed by regular plank and bridge exercises.

Follow the advice in the guide to the plan on minimising impact as this will reduce the stresses your anatomy is having to absorb.

[Noob_Neil Graduate in reply to IannodaTruffe]

Thank you. I’m incorporating some kettle bell exercises between runs so will make sure I do some exercises that improve core strength 👍🏽

[Speedy60 Graduate]

When I started running lower back pain almost finished me. Definitely try core strength exercises (I use a Swiss ball) and yoga. I particularly found the child's pose helped to relieve tension. Also, check out your running posture - bum tucked under and hips rolled forward. There are some great videos on YouTube. I rate the running channel. Good luck.

[Cakerunner Graduate]

Hello there, I'm no expert, but I've found any yoga type pose that stretches your back helps ease back pain. And, yoga is great for increasing core strength.....I'm the opposite though strangely.......I usually find that running eases my aches and pains🤷‍♀️🤷‍♀️