Running And Back Pain

Running and back pain are mentioned in the same sentence more often than they really should be. Running is an excellent activity for staying in shape and for many it can provide a lifetime of enjoyment, challenges and purpose.

For others it's either a short-lived activity or a stop-start routine due to injury. Whilst many can understand why you may experience knee, foot or ankle pain, the causes of back pain do not seem so obvious.

If you experience back pain whilst running or following a run check out the common causes below:-

Running should not cause back pain

Worn or inappropriate running shoes
Trying to hold yourself upright
Pushing forward to run
Too much bounce in your stride
Running whilst carrying another injury

To prevent back pain it's best to start with the easy options initially such as changing your shoes. If your running shoes are worn out or not suitable for your running gait they will not absorb the shock of the impact with the road causing compression and jarring in the disks in your spine.

Visit a good running shop and ask to have your running technique assessed so they can recommend the best shoe for your style.

If changing your running shoes doesn't help, get yourself checked out by a physical therapist for any hidden injury problems. If you still experience back pain whilst running the most sensible thing to do is to assess your technique.

For most runners it's lower back pain that causes the most problems. I believe there are two main causes for this in relation to running technique.

1) Trying to hold the torso upright in the style of Michael Johnson by tightening the lower back muscles. It is now accepted by most coaches that Johnson's upright technique, once considered unconventional, is a very efficient way to run. However, if you look at how Johnson's technique evolved you will see that he used his lower back less and less to achieve it.

To achieve an upright running style without tightening your lower back you need to 'let go' of the muscles likely to collapse your torso forward. The latissimus dorsi muscles are then able to perform their proper function to maintain your 'effortless up' - this will take all the stress off your lower back.

2) Another cause of lower back pain for runners is the thought that running is about going forward, okay of course it is, but it doesn't require you to 'push' forward to do it. Running is really about passing a force into the ground and using the hip, knee and ankle joints to translate that into a forward motion.

Golden Rule: Use the ground and not your back!

Your running technique could be the cause of your problem. Once you can develop an efficient, relaxed style you may find that running and back pain are no longer mentioned in the same breath!

For more advice, exercises and routines to help prevent running injuries or aid recovery please see my Running Technique Program.

Improve Your Running Technique