Running provides clarity, freedom, and a unique sense of achievement. Whether you're preparing for the Doncaster 10K or enjoying a jog around Lakeside, it's one of the most accessible and rewarding forms of exercise. However, when lower back pain creeps in, it can quickly turn that joy into frustration.
Lower back pain when running is a common issue among new and experienced runners alike. Fortunately, with the right knowledge and care, it’s not something you have to live with. This guide explores the causes, prevention techniques, and treatment options available in Doncaster to help you get back to running comfortably and safely.
What Causes Lower Back Pain When Running?
Understanding what triggers your back pain is crucial for both recovery and prevention. In most cases, lower back pain while running is not caused by one single issue, but rather a combination of factors related to posture, strength, and mobility.
Weak Core and Glutes
The core and glute muscles work together to stabilise your spine and pelvis during movement. If these muscles are weak or underactive, your lower back compensates by overworking, which can result in fatigue and strain. Building core strength and glute activation is essential for long-term spinal support.
Poor Running Technique
Form errors can dramatically increase stress on the lower back. Key issues include:
- Overstriding, which increases impact through the legs and into the lumbar spine
- Excessive anterior pelvic tilt, causing the lower back to arch excessively
- Leaning from the waist instead of the ankles, shifting strain onto the lumbar region
Correcting form can play a major role in reducing back pain. Runners should aim for an upright posture, a slight forward lean from the ankles, and a cadence of around 170 to 180 steps per minute.
Tight Hip Flexors and Hamstrings
If you spend a lot of time sitting, your hip flexors and hamstrings may become tight. These shortened muscles can tilt the pelvis and alter running posture, increasing pressure on the lower back. Stretching and mobility work can help restore balance and improve movement efficiency.
Inadequate Footwear and Running Surfaces
Running in unsupportive or worn-out shoes can contribute to back pain. Likewise, running only on hard surfaces like concrete increases the shock that travels up the kinetic chain. Investing in appropriate footwear and varying your terrain can help protect your spine.
How to Prevent Lower Back Pain from Running
Making small adjustments to your routine can make a significant difference in preventing pain.
Strengthen the Core and Glutes
Focus on exercises that enhance pelvic and spinal stability. Planks, bird-dogs, glute bridges, and dead bugs are excellent choices. Consistent strength training can correct imbalances and reduce reliance on the lower back muscles.
Improve Flexibility
Incorporate post-run stretches for the hip flexors, hamstrings, glutes, and quads. Enhancing flexibility in these key muscle groups improves posture and reduces stress on the lower back.
Refine Your Running Technique
Running tall, avoiding overstriding, and maintaining a quick, light cadence can dramatically reduce impact forces. Video gait analysis may help identify form issues that contribute to back pain.
Choose the Right Gear
Visit a gait specialist to find running shoes tailored to your foot type and biomechanics. Proper footwear plays a vital role in preventing not only lower back issues, but also associated conditions like knee pain or leg pain.
Treatment Options in Doncaster for Lower Back Pain
If you're already dealing with pain, professional intervention can accelerate your recovery and reduce the risk of recurrence. At Body Advance in Doncaster, we offer a range of treatments tailored to running-related lower back pain.
Sports Massage
A sports massage targets tight, overworked muscles to restore mobility and reduce tension. By breaking down adhesions and promoting blood flow, this treatment supports faster healing and improved flexibility in the lower back and hips.
Myofascial Release
Myofascial release focuses on relieving restrictions in the fascia, the connective tissue surrounding muscles. When fascia becomes tight, it can cause pain and restrict movement. This hands-on technique restores tissue mobility and alleviates discomfort.
Manual Lymphatic Drainage
If swelling or inflammation is contributing to your discomfort, manual lymphatic drainage can help. This gentle therapy encourages the removal of excess fluid and promotes natural healing processes.
Deep Oscillation Therapy
Deep Oscillation therapy uses electrostatic fields to generate deep, relaxing vibrations within the tissues. It’s particularly effective for chronic lower back issues, as it promotes healing without the need for deep pressure.
Addressing Related Pain Conditions
Pain in the lower back may be part of a broader biomechanical issue. At Body Advance, we look at the full picture, treating not just isolated symptoms but the underlying causes. We also support clients with conditions such as:
- Neck pain, which can result from poor posture or compensatory movement
- Knee pain, often caused by improper alignment or muscle imbalances
- Leg pain, which may stem from sciatic irritation or referred pain from the spine
- Back pain, chronic or acute, related to sport, posture, or injury
How Can Body Advance Help Your Lower Back Pain
Lower back pain when running doesn’t have to hold you back. By addressing strength, mobility, technique, and footwear, you can reduce your risk of injury and enjoy every stride. If pain persists, working with specialists who understand the mechanics of running is the key to recovery.
At Body Advance in Doncaster, we take a comprehensive approach to your care, offering cutting-edge treatments and personalised plans. Don’t let back pain keep you off the road.
Visit our treatments page to learn more or contact us today to book your consultation.