Lower Back Pain in Runners: Causes, Prevention, and Management Guide

Let's Talk About Lower Back Pain (And How to Fix It!)

Have you ever noticed your lower back feeling stiff after a long run? Well, you're not alone! As runners, we often focus on our knees, hips and ankles, but here's a mind-blowing stat: about 80% of adults will deal with lower back pain at some point in their lives! So, with that in mind, let's dive into why this happens and, more importantly, how to keep your back happy on those long runs.

The Backbone of Running

Our lower back, or lumbar spine, serves as the bridge between the upper and lower body, making it a central point for load. Whilst not considered a typical running injury, lower back pain is one of the most common musculoskeletal complaints worldwide.

When Good Backs Go Bad: What's Really Going On?

Our spine is designed to have natural curves. Excessive range in these curves however, can lead to increased compression and load into that one area. Then go ahead and add some repetitive jumping and landing, such as when running, and you're likely to end up with one unhappy lower back.

The Usual Suspects Behind Your Back Pain

Whilst stretches for the lower back alone can be beneficial, we also need to ask ourselves, "what's causing this increase in load in the first place?"

Let's take a look at three of the most common culprits:

1. The Stiff Thoracic Spine

Our mid-back, or thoracic spine, is designed to allow for some rotation to help pelvic and hip movement. A stiff thoracic spine however, means that the lower back has to pick up the slack, leading to excessive rotation and increased load on the joints.

2. Reduced Hip Extension

Like the old saying goes, "where there's a will, there's a way," and our lower back certainly has the will! If our hips won't allow for the range (often due to tight hip flexors or weak hip extensors), our lower back will find a way! Which, you guessed it, leads to an increased sway in the lower back and increased compression to the joints.

3. Tight Hip Flexors or Hamstrings

As well as reduced lower abdominal and hip extension strength, tight hamstrings and hip flexors can lead to an excessive lordosis (sway or arch) in the lower back, which can further place load in the lumbar area. The result? One compressed and unhappy lower back!

Let's Fix This! Your Action Plan

Show Your Back Some Love

Want to keep running without the backache drama? Here's our top tips:

• Include plenty of thoracic mobility into your week

• Focus on regular hip extension and lower abdominal strength

• Lengthen your hip flexors and hamstrings with foam rolling & stretches

The Runner's Takeaway

Here's the good news: lower back pain isn't a mandatory part of your running journey! By understanding these common causes and giving your body the attention it needs, you can keep running strong and pain free!

Remember, your back is working hard to keep you moving, so let's give it the love it deserves in return.

Got persistent back pain? DM us here at forRunners. We're here to help you keep doing what you love! Or jump on a FREE 7 Day trial to see more!

Lisa Frazer

Physio & Pilates Instructor at forRunners