Ouch! Back pain while running. Does this only affect beginners or also advanced runners? We'll tell you why lower back pain occurs during jogging and what you can do about it.
After a really challenging run, you expect your lungs to be on fire, your legs to be tired, and you'll feel exhausted. What you didn't expect was back pain.
Yet this is not uncommon. Pain in the back is very common among runners. The problem affects not only beginners, but they can occur in any jogger.
The most common reasons are incorrect running technique or weak back muscles.
If you suffer from back pain after running, you know how uncomfortable and painful it can be.
What you can do about it and how you can prevent it, you can find out here.
Table of contents
Where can back pain occur during running?
Back pain can manifest itself in a variety of ways.
They can be dull, pulling, stinging, breath-dependent or breath-independent. First, however, it is important that you distinguish between the various forms:
- Lower back pain (lumbar spine)
- Back pain in the middle area (thoracic spine or ribs)
- Upper back pain (cervical spine, upper cervical joints)
Attention: In case of prolonged or worsening symptoms, you should definitely consult a doctor.
You have pain in your back more and more often while running? They get worse with every step? Even the next day, when you get out of bed, you still have pain?
This all speaks to a weak core or incorrect running style.
But if you educate yourself before back pain occurs while running, you can prevent it and not have to deal with the pain in the first place.
This is what compression socks really do for running!
Where does the upper back pain come from?
If you have pain in your upper back while running, it's usually due to the posture of your head - it's stretched unnaturally far forward.
Upper back pain occurs when
- you stretch your head too far forward. This puts a lot of strain on the upper back
- you hold your arms too close to your body or tighten your shoulders - this usually happens when runners are very fatigued.
Where does the lower back pain come from?
How stable your lower back is and whether you have pain depends on the stability of your core. The coordination and mobility of your legs also play a role here.
Lower back pain occurs when
- your trunk muscles are too weak to support your lower back and spine
- Mid body, hips, pomus muscles and posterior thigh muscles not working together properly
Now your lower back has to do the job of your torso and you're in pain.
How common is back pain in Germany?
Back pain is widespread in Germany and affect many people. It is an everyday problem that affects the quality of life of many people. According to various studies and statistics, back pain is one of the most common health complaints in Germany.🤕
After all, about 80 percent of the population have had to deal with back pain at least once in their lives. These are Four out of five people. Back pain is not limited to a certain age or gender; it can affect people of any age and gender.
Women are more often from Back pain affected than men. Around 66 % of women have back pain, and around 57 % of men.♀️
There are many different causes of back pain. The most common causes include
- Muscle tension
- Herniated discs
- Osteoarthritis
- Overweight
- Bad posture
Why do I have back pain when I run?
Over the long or short term, our back reacts to running training with pain. The causes for this can be quite different.
However, the cause is usually not the back itself. How your back feels when you run depends largely on the stability of your core and your running technique.
The most common causes are:
- a weak hull
- poorly trained pomus muscles
- a shortened hip flexor
- poorly trained abductors
- a wrong running style
- Overweight
But let's look at it in detail now.
A weak trunk leads to back pain when running
Running places a lot of stress on your core muscles. They support your spine and lower back, while your core, hips, pomus muscles and hamstrings must work together to keep you stable.
If one of the muscle groups gets tired, your back has to take over so you can maintain an upright posture and keep running. This can lead to pain in the back and, in the worst case, even injury.
That's why it's important that you keep your Exercise your torso regularly. Because only a stable torso leads to pain-free running in the long term.
Pain in the back due to weak gluteal muscles
Often the weaknesses of the gluteal and abdominal muscles go hand in hand and lead to hollow back formation.
The pelvis tilts forward and the lower spine curves more. This position is unnatural and painful. This is because there is too much pressure on the vertebrae, intervertebrae, nerves and muscles.
Make sure to train the gluteal and abdominal muscles regularly and compensate for muscular imbalances.
These are the reasons for knee pain while running!
Shortened hip muscles
We sit all the time. In the office, while driving, during lunch and on the sofa. That's why we tend to shorten our muscles. This includes the hip muscles and the thigh extensor. If these two muscles are shortened, we may experience back pain.
Very many runners neglect their thigh muscles. A big mistake. Therefore our tip: Train and stretch the thighs and hips regularly. Even on days when you don't go running.
Your abductors are too weak
The abductors are located on the outside of the thigh and allow you to splay the leg to the side. During running, the abductors stabilize the leg in the pelvis.
If they are too weak, the pelvis will sink on the swing leg side. This walking behavior is also known from models on the catwalks.
To prevent this, you should work on your abductors and pelvic instability.
Your running style causes back pain
Back pain while running can also be caused by your running and lifestyle. Incorrect running technique and too little exercise can promote pain in the back.
But there is no one right running style.
Do you land on the floor with your leg extended and your heel first? Do you tend to have a round or hollow back? Do you stretch your head too far forward? Do you have your arms too close to your body or do you raise them too high? Or do you cross your legs when you walk?
Pay attention to your running style and see what you can improve. A good help are Running ABC exercises, they stabilize the legs and challenge your coordination.
You are overweight and therefore have back pain when running
You started running to get rid of your excess weight? Sounds like a good idea! But if you have a lot of kilos on your hips, running is not a good idea. The force that acts on your joints with every step is enormous.
The tendons and ligaments are also heavily stressed and are probably not sufficiently secured by muscles.
As someone who has just a little too many kilos for their joints, you should go for cycling or swimming. These sports are much less strenuous for the knees, back and ankle.
How to deal with back pain while running
Just a few more steps and you'll have reached your goal for today. That will easily be enough. Forget such thoughts immediately!
If you feel pain in your back, stop running immediately. They are a signal from your body that you should always listen to. Even if you are only 5 steps short. It is not worth it.
If the pain is gone right after the session, then you should try to significantly reduce the volume and intensity during your next running session. Also pay attention to your running style.
If the pain lasts longer, it is best to clarify the complaints with a physiotherapist or sports physician.
Maybe it's the hard surface you're running on that's bothering you. Soft forest ground is more comfortable for your joints, back and knees. Give it a try, maybe you're just not cut out for running on the road. I feel much more comfortable running in the woods too - check it out here: "Dhe best tips for trail running beginners!“
What to do about back pain while running?
Gentle walks, light stretching exercises or swimming can help if you already have back pain. You should check with a physiotherapist or sports doctor to see what is suitable for you. If you have pain right now, do not go jogging. The discomfort is aggravated under stress and additional pressure.
Strength and stability training is ideal for preventing back pain. A strong core is important to support your back muscles during running. Also, strong, flexible legs keep your body stable.
Stretching exercises keep fascia and muscles supple. Take a look here: "These exercises stretch your lower back“
Tip: Sleep properly
Many people ensure that they wake up with a sore back in the morning while they are still asleep. As a side sleeper, you should put a pillow between your knees. Back sleepers put two pillows under the back of their knees. This relieves the back enormously and is a relief if you just have back pain.
The best exercises to prevent pain in the back
That's why it's especially important that you Incorporate strengthening exercises into your workout routine in your running. We've put together a few exercises to help you prevent back pain while running.
In addition to running training, you should take time 2x a week to build muscle in your legs and core (abdominals and back).
You'll find a mix of exercises that you have to hold for a while (static exercises) and those that you do a certain number of repetitions of (dynamic exercises). Instruction:
Beginner
- Static exercises: Hold the position for 20 to 30 seconds per round, depending on your fitness level. Do 4 repetitions. For exercises done into one side, do 4x on the right side and 4x on the left.
- Dynamic exercises: do 8 repetitions of each exercise and 3 passes.
Advanced
- Static exercises: Hold the position for 40 to 60 seconds per round. Do 6 repetitions.
- Dynamic exercises: do 15 repetitions and 4 passes.
If you currently have back pain, these exercises are not for you!
Planks for a strengthened torso
- Lie down on the mat. Place your elbows under your shoulders.
- Lift your body off the mat.
- Tighten the abdomen, legs and buttocks.
- Your body forms a straight line.
Side plank for more stability
- Lie sideways on the exercise mat.
- Lift your body off the mat.
- The elbow is under the shoulder.
- Make sure your body forms a line.
Bicycle Crunches for a strong middle
- Lie down on the exercise mat.
- The hands are at the back of the head.
- Lift your legs off the floor.
- Now pull the right knee to the left elbow.
- Bring the leg back to the starting position.
- Now pull the left knee to the right elbow.
Pushups against back pain while running
- Place the palms under the shoulder.
- Put your legs down on your knees.
- Tighten your abdomen and buttocks.
- Lower the upper body until you almost touch the mat.
- And lift again.
Squats for strong legs
- Stand on the mat a little more than hip-width.
- The tips of the toes point slightly outward.
- Press the buttocks back and down.
- The knees do not come above the tips of the toes.
Lunge as an exercise against back pain while running
- Come to the starting position: feet are hip-width apart, the gaze is directed forward. The abdomen is tense, the chest is open, the shoulders are tight.
- Now take a big step forward. At the same time, lower the back knee toward the floor. But do not put it down!
- Let float nicely 3-4 cm above the mat. :)
- The buttocks and legs are tense.
- Using muscle strength from the heel, push yourself back to the starting position.
Attention: Tighten the abdomen and do not go into a hollow back. The heel is under the knee.
Deadlift with kettlebell to strengthen the back
- Open the legs a little wider than shoulder width.
- Bend the legs slightly and lean the upper body forward.
- Grab the kettlebell with both hands.
- Pull the kettlebell up about 15 cm and then lower it again.
- Important: The movement starts from the lower back. The legs, arms and upper back remain in the same position throughout.
Single leg standing scale
- You start in an upright stance.
- Bend your knees slightly and lift your left leg.
- Lower the upper body, keeping the back straight.
- The right arm points to the back and the left to the front.
- Try to get into balance and stay here for a short time and back to the starting position.
Crunch with exercise ball against back pain
- You are in a push-up position with your lower legs resting on the ball. Then roll the ball towards you by bending your legs.
- Bring the exercise ball to your hands as far as you can and hold this position for a few seconds.
- After that, return to the starting position and repeat the whole process.
Prevent back pain while running with hip flexor stretching exercises
- Lie on your back.
- Make sure you don't form a hollow back!
- Stretch both legs through.
- Now pull the right leg to the chest. The left leg remains stretched and on the floor.
To stretch the hipis particularly important for runners. The focus should be on the hip flexor.
Our conclusion
You should never underestimate back pain while running! Look for the cause immediately. Muscular imbalances or incorrect running technique are often the reason for back pain. If the pain does not disappear, clarify the complaints with a sports doctor.
All the best to you and hopefully your pain will be history soon!
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