These Mistakes Are Causing Your Lower Back Pain When Running

Are you a marathon runner or an endurance athlete who frequently struggles with lower back pain when running?

This discomfort isn’t just a setback—it can derail your training and dampen your performance.

Understanding the common mistakes that lead to lower back pain is crucial to maintaining your health and enhancing your running efficiency.

This blog explores five key errors that might be causing your pain and how to correct them.

Mistake #1: Neglecting Core Strength

One of the most common causes of lower back pain when running is a weak core.

The muscles surrounding your spine and abdomen are crucial for stabilizing your upper body, especially during dynamic activities like running.

Without a strong core, the lumbar spine bears undue stress, leading to discomfort and potential injuries.

Incorporate exercises such as planks, Russian twists, and bird dogs to build a resilient core, which can protect your lower back and improve your posture and running efficiency.

Mistake #2: Inappropriate Footwear

Running in shoes that lack adequate support or do not match your gait can lead to lower back pain.

When your footwear does not properly cushion or support your stride, the shock from each step travels up your legs to your spine.

This can cause alignment issues and increase stress on your lower back.

Ensure you are running in shoes that fit your arch type and replace them every 300-500 miles to maintain proper support.

Mistake #3: Poor Running Form

Improper running technique puts unnecessary stress on your back, particularly if you’re overstriding or landing heavily on your heels.

This sends a shock up your spine, which can exacerbate lower back issues.

Focus on maintaining a smooth, natural running form with a slight forward lean, short, quick strides, and a mid-foot strike under your center of gravity to reduce impact and protect your back.

Mistake #4: Imbalances in the Lower Kinetic Chain

Issues in the lower kinetic chain, such as overpronation or supination, can lead to misalignments that affect the spine.

These imbalances can cause compensatory movements that put additional strain on your lower back.

Addressing these issues with corrective exercises, orthotics, and proper running shoes can help align your stride and reduce the risk of pain.

Mistake #5: Insufficient Stretching and Recovery

Failing to stretch and recover adequately can also lead to lower back pain.

Tight hip flexors, hamstrings, and calves can pull on the pelvis and exacerbate lower back tension.

Incorporate dynamic stretches before running and static stretching afterward to maintain flexibility.

Also, allow adequate recovery between intense runs to give your body time to heal and prevent chronic pain.

What’s Next?

Conquering lower back pain when running is more than just a relief—it’s a boost to your performance and enjoyment.

At Ascent Physical Therapy, we specialize in helping endurance athletes like you overcome these challenges and run stronger than ever.

As the leading endurance athlete expert in Long Island, my approach goes beyond temporary fixes. I’ll delve deep into the root causes of your lower back pain, employing strategies that promote long-term health and injury prevention. Here’s how you can get started:

Free Advice Report: Download our detailed report packed with expert tips on preventing and managing lower back pain, specifically designed for runners.

Free Endurance Athlete Report

Free Telephone Consultation: Have a one-on-one discussion with our skilled therapists about your specific concerns and how we can help.

Free Telephone Consultation

Free Discovery Visit: Visit our clinic in Long Island to learn more about our tailored treatment programs and how they can help you maintain a pain-free running regimen.

Free Discovery Visit

Don’t let back pain hold you back. Contact Ascent Physical Therapy today, and let’s stride towards a healthier, more vibrant running future.

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