Lower Back Pain When Running: Causes and Solutions

Lower back pain is one of those niggles that creeps in quietly and hangs around long enough to ruin a run. Most of us have had it at some point. Sometimes it starts as a dull ache after a long session, and other times it kicks in during the first mile and you spend the rest of the run wondering what on earth is going on with your back today. It is also one of the most uncomfortable niggles you can get from running. If it continues after your run ends, it can ruin your whole day, making simple movements uncomfortable or even impossible.

The good news is that lower back pain while running is usually fixable. You rarely need to stop running completely and, in many cases, a few targeted changes make a bigger difference than you might expect. This is something we’ve personally experienced many times over the years and know how frustrating it can be. So, let’s walk you through the most common causes, how to spot what might be behind your own symptoms and what you can do to ease your lower back pain and stop it returning.

If you are training for a marathon or ultra, this becomes even more important. Long miles can magnify any small weakness or imbalance. Supporting your body properly, from strength work to the fuel you take on, keeps everything moving the way it should for hours at a time.

So why is this an issue at all?

Let’s take a look:

Why Does Running Trigger Lower Back Pain?

Lower back pain usually comes down to a mix of load, weakness and posture. Running is repetitive with every step taking your body through the same motion again and again. If something is slightly tight, tired or out of sync, the lower back ends up picking up the slack.

Here are the causes of lower back pain most often seen in runners.

1. Weak or tired glutes

Your glutes do the heavy lifting when you run. This is even more the case when you run uphill. They help drive you forward, stabilise your pelvis and keep your hips level with each stride. When they get tired, you can subconsciously try to protect them by shifting the workload to the lower back instead. 

2. Tight hip flexors

Long days sat at a desk can shorten the hip flexors. When these muscles are tight, your pelvis tilts forwards and your lower back ends up slightly arched. Hold that posture for an hour or more of running and you have a recipe for soreness.

3. Poor running form

Running form does not need to be 100% perfect all the time, but big variations in posture can make a difference. Common culprits include an exaggerated forward lean from the waist, overstriding, lifting the chest too high or rotating the torso more than needed. Each of these can make the lower back work harder than it should.

4. Core weakness

When runners talk about the core, they often think of sit ups. But the deeper core muscles that stabilise your spine are the ones that matter most on a run. If they are not doing their job, the lower back muscles end up working overtime to keep everything steady.

5. Sudden increases in training load

Mileage jumps, consecutive hard sessions or adding hill reps too quickly all increase the load on the lumbar spine. Your lower back muscles are small compared to those in your legs, so they fatigue easily when the volume spikes.

6. Poor or worn out footwear

If your shoes have lost their cushioning or do not match your gait, the lower back often becomes the shock absorber. Over time this can show up as stiffness or pain mid run.

Spotting the Source of Your Lower Back Pain

Finding the root cause can feel like guesswork at first, but patterns often give clues.

Ask yourself:

• Does the pain start early or after fatigue has set in?

• Does it ease with movement or get worse?

• Does it feel muscular, sharp, dull or stiff?

• Did you change anything in your training recently?

• Does sitting for long periods make it worse?

• Have your shoes run more miles than you care to admit?

If the pain is sharp, radiates down the leg or includes numbness, that is when you should get it checked by a physio or GP. For most runners though, the pain is muscular and linked to load, tightness or poor mechanics.

How to Treat Lower Back Pain When Running

The biggest step is relieving what is tight and strengthening what is weak. Usually you won’t need complicated rehab programmes. A few consistent habits go a long way.

1. Strengthen your glutes

Strong glutes take the pressure off your lumbar spine. Focus on simple, reliable moves like:

• Glute bridges

• Single leg glute bridges

• Step ups

• Side lying leg raises

• Single leg deadlifts

The aim is not to build bulky muscle, it’s to get the glutes firing properly so they support your hips as you run.

2. Stretch and release tight hip flexors

Tight hip flexors are one of the biggest culprits behind lower back discomfort. Daily stretching can help. Try:

• Half kneeling hip flexor stretch

• Standing quad stretch

• Gentle lunges to open the front of the hip

Many runners also find foam rolling the quads helpful, especially after hill sessions or speed work. Stretch-heavy workouts such as yoga may also be worth considering.

3. Build core strength that supports movement

Your deeper core muscles are endurance muscles. They work all the time when you run. Good exercises for these include:

• Dead bugs

• Bird dog

• Side planks

• Pallof press

These stabilise the spine and help the pelvis stay level when you land.

4. Check your running posture

You do not need perfect form, but small tweaks help.

• Keep a slight lean from the ankles, not the waist

• Avoid overstriding by keeping your feet landing under your centre of mass

• Keep your torso relaxed so the lower back does not stiffen

• Let your arms drive naturally without crossing your body too much

Getting a friend to film you during a run or using a treadmill next to a mirror can help you spot things you might not naturally feel yourself.

5. Reduce training load temporarily

If your back feels irritated, cut your mileage for a few days and avoid the sessions that aggravate it. You do not lose fitness from a short deload. In fact, your next block will be better for the rest.

6. Replace worn shoes

If you have been putting off buying new shoes, this might be the push you needed. Flattened cushioning and tired midsoles send more impact up the chain. A fresh pair often makes an immediate difference.

Preventing Lower Back Pain Long Term

Once you settle the pain, the real job begins, which is to stop it returning. Prevention is usually about routine rather than big interventions.

Add strength work twice a week

You don’t need to go to the gym seven days a week. Two short sessions that focus on glutes, hips and core are enough. Runners who keep this up consistently report fewer niggles across the board.

Vary your terrain

Running the same flat loop every day loads your muscles the same way every time. Mixing in trail, hills or different routes keeps things balanced.

Warm up properly

A warm up helps your hips loosen and prepares your glutes for the work ahead. A few minutes of light movement and mobility can be the difference between a smooth run and a tight lower back.

Fuel well for long runs

When you fuel well early and consistently, you delay fatigue. You also keep your glutes working longer, which means your lower back is less likely to step in to compensate. Many runners get back pain late in long runs because their legs are tired and their form has collapsed. Switching to a gentler, stomach friendly gel makes it easier and more enjoyable to take fuel on regularly and this increases your ability to hold decent form all the way to the finish.

It sounds small, but fuelling is a huge part of injury prevention for endurance runners. If you hit a low energy patch, your form suffers and your lower back often pays the price.

Use the Right Recovery Supplements

While all of the above tips are important, they will become a lot less useful if you don’t allow your body to recover effectively. This means taking days off when you should, eating well balanced meals, and taking in high quality protein, collagen and magnesium.

At Protein Rebel we’ve designed our recovery products for this exact scenario. Accelerate plant based protein powder is quick and easy to absorb with a low risk of GI distress, making it ideal for runners. Taking it after every run and workout allows your muscles to recover, reducing the risk of injury.

Run Easy collagen powder is a highly bioavailable collagen powder designed for runners, too. It mixes into drinks like coffee and smoothies easily with no nasty aftertaste. Taking this twice daily will support and help rebuild your tendons, ligaments and joints. 

Add into the mix our Power Up seawater magnesium for muscle recovery and a deeper night’s sleep, and you’ll start to notice a big difference with your recovery.

When these supplements are combined with a healthy rest routine and good diet, the chances of back pain rearing its ugly head become much lower. If you already struggle with lower back pain, these products will also help you shift it more quickly and get back to running strong.

When Should You Worry?

Most lower back pain from running is straightforward and settles with the right adjustments. But you should seek professional medical help if:

• Pain is sharp, sudden or severe

• It radiates down one or both legs

• You feel numbness or weakness

• Pain stops you running entirely

• Pain does not improve after a couple of weeks of sensible changes

A physio can give you a clear diagnosis and a personalised plan. For many runners, one or two appointments are enough.

Lower back pain when running can feel like a major setback, but it is usually a sign that something needs a little attention rather than a reason to stop completely. Strengthen your glutes, free up your hips, support your core and fuel in a way that helps you keep good running form. Your back will thank you for it.

If you are building towards your longest distances yet, keep an eye on the simple habits that make running feel good. A strong, settled lower back is part of that, and the more you look after it, the more miles you can enjoy without disruption.