6 Ways To Prevent Lower Back Pain When Running

6 Ways To Prevent Lower Back Pain When Running

Lower Back Pain When Running

Lower back pain is a relatively common condition amongst the worldwide population, affecting up to 70% of people at some point. Up to 45% of all adults are also estimated to experience lower back pain symptoms during a single year, as reported by the World Health Organization.

Lower back pain can be disastrous to an affected individual’s daily functionality, causing them to experience pain and discomfort when performing simple activities, and making standing up from a seated position especially difficult.

Running is a particularly popular athletic activity, but when lower back pain affects an individual who enjoys running, the symptoms can have a hazardous impact on their ability to perform well.

Knowing how to manage these symptoms and reduce their severity effectively can help an affected individual get back to running without having lower back pain symptoms to worry about.

In this post, I will discuss how lower back pain symptoms can be effectively alleviated in runners. 

The Connection Between Running And Lower Back Pain

Lower Back Pain When Running

Running is a popular athletic activity that holds many benefits for the human body. At the same time, however, there are certain potential adverse effects that running may also impose on the body.

In particular, the fact that stress is repetitively placed on the spine when running can cause certain problems to develop with the back.

Sciatica is a particular condition that affects the spine and leads to symptoms developing in numerous locations of the body – including the lower back – that commonly affect runners.

Individuals who have existing problems with their lower back may also find that the symptoms they experience become worse when they run, due to the particular stress that running places on the muscles and joints in their lower back.

Possible Complications Of Lower Back Pain

The complications that may develop as a result not becoming concerned about lower back pain depends on the underlying condition that is causing the pain. When sciatica is the reason for the lower back pain symptoms, for example, the affected individual may start to experience pain, numbness, and weakness in their leg as well.

To determine the most effective approach to minimizing the risks and for determining the possible complications that lower back pain could lead to, a thorough examination of the back and spine will first be needed to provide an accurate diagnosis on the condition affecting a person.

How Runners Can Cope With Lower Back Pain

While lower back pain can be a disabling symptom for runners, it should be noted that many people who experience these symptoms have found ways to better cope with the effect.

By implementing specific strategies into your life, you can take back control and continue running without having to allow lower back pain to get the best of you.

1. Always Start With A Warmup

Running can be quite intense on the body and causes both impact and stress on various parts of the body. Jumping right into this activity can be bad for your overall health – it can cause numerous complications, and may lead to excessive soreness following the running session.

Thus, always ensure you do some warmup exercises before you start to run. This will help get your muscles ready for the run and help you reduce your risks of complications, such as lower back pain.

2. Consider The Surface You Are Running On

Most people do not realize the effect that the surface they run on may have on their body. Different surfaces have different effects on your body, and choosing the right surface can help you reduce the risk that running may cause worse lower back pain symptoms.

Concrete is considered the most hazardous surface to run on – most sports journals recommend entirely avoiding running on concrete, especially if you suffer from lower back pain. The grass is often viewed as the best surface for running – so consider heading to the park.

 3. Adopt The Right Type Of Diet

What you eat can impact your overall performance on the track, whether you are an occasional runner or a competitive runner. Following the right diet rules every runner should know, such as including more high-quality, organic meat in your diet, as well as more fresh fruit and vegetables, beans, wild rice, quinoa, and nuts.

It can help boost your performance, and may also be useful in reducing the risk that you could suffer from pain symptoms – in your lower back and other parts of your body – after you finish your run.

4. Wear The Right Running Shoes

The shoes you wear can also have an impact on your back – another important factor that many people tend to overlook. Running with shoes that do not offer you an adequate level of support below your feet can be harmful to your knees, and your back, causing an increase in your lower back pain symptoms. Try to opt for a shoe with special padding that adds additional support to your feet.

(Also read: 10 Best Cheap Running Shoes Under $100)

5. Considering Strength Training Workouts

The muscles around the spine and in the back are placed under stress during a run. When these muscles are weak, there is a higher risk of suffering an injury in the area. This is where strength training can be beneficial.

Consider participating in strength training workouts on a few days every week to help improve the overall muscle strength of your back muscles, and to provide added support to both your spine and your lower back.

6. Make Sure You Sleep Enough

how to prevent lower back pain when running

Finally, it is essential to realize just how important sleep is when it comes to pain management. A recent publication on REUTERS explains that studies found poor sleep quality and duration causes a significant increase in the risk of experiencing chronic pain – including chronic lower back pain.

Make sure you sleep enough – the recommended sleeping time for adults is between seven and nine hours per night. This will help your body recover better and also reduce your risk of suffering from chronic lower back pain. The right sleeping schedule combined with a good joint support supplement can be beneficial – look at FlexoPlex reviews for an example of such a supplement.


Frequently running can cause excessive amounts of stress to be placed on your back, which can lead to the development of lower back pain, or worse symptoms if the condition is already present. By implementing certain strategies, lower back pain can be effectively prevented amongst runners.

Existing symptoms that are causing unpleasant complications, not only with the runner’s performance on the track but also their abilities to conduct day-to-day tasks, can also be relieved through the utilization of the strategies we shared in this post.

Author Bio: Margaux Diaz is writing for health, beauty, skin care, and fitness for many years. She has been consistent with her writing thus contributing exceptional and worthy articles. She is very much passionate about her work that she has devoted herself to influence and motivate others to adopt a healthy lifestyle. Connect with her Facebook, Twitter and Linkedin.

Enrepreneur. I build websites all around the world an I run everyday. I just can't live without my daily running. Follow me on Twitter for more informations.

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