Running causes nearly 50% more vertical forces traveling up from the foot into the lower back than walking does. Because the number of running steps taken per minute is also much greater, the resultant stress applied to the lower back often produces lower back ache from running.
Most runners who suffer from back ache do not realize that slight changes in their running form can make a huge difference in how their back feels both during and after their running workouts. The following tips are some of the most common ways runners can reduce lower back ache from running.
Problems with lower back spinal alignment such as asymmetrical leaning of the torso to one side or elevating the hip upon foot strike will compress one side of the back more than the other while running. This causes compression of spinal discs and joints and a shortening of the muscles on one side of the lower back, while simultaneously overstretching the opposite side. While some degree of hip elevation is necessary to help absorb shock, have a friend watch or video your running form to rule out asymmetry from side to side, or excessive hip elevation.
Another common alignment problem is increasing the arch of the lower back while running. While this can also help to absorb the impact shock of each step, those runners with arthritic changes in their lower back, or conditions such as acute disc bulges, herniations, spondylolisthesis or stenosis will often be aggravated by an increased arch. Those with non-acute disc problems may benefit from an increased arch and greater running speed.
Learning to change running mechanics is often frustrating because of the speed of the activity. Many coaches and rehab specialists prefer introducing changes during walking first where the overall speed is decreased, allowing an easier environment to learn mechanical changes in movement form. Once proper mechanics are demonstrated while walking, speed can gradually be increased to running.
For a runner who excessively elevates their hip or leans sideways while running, practice lowering the hip and elevating the lower side of the ribcage as the same side foot strikes the ground. This correction should be held until the opposite foot lands in the walking cycle. Practicing this while walking slowly at first will allow an easier opportunity to learn the correct form than attempting it while running. As the correct movement is mastered at slower walking speeds, training can progress to using it at faster walking, and eventually at running speeds.
The same approach should be used with correcting the degree of lower back arch. Initially the degree of arch that feels the most comfortable standing and squatting in place should be held while slowly walking, and as proficiency is demonstrated, faster walking and running speeds can follow. If at any time during the learning process the correct arch position is lost, training should “peel back” to the speed that it can be maintained. Runners often need to build up their endurance time in holding mechanical corrections at slower speeds before being able to progress to faster speeds.
Other common easy fixes for lower back ache when running include bending the knees slightly more and installing orthotic cushions in the sneakers to help decrease the vertical forces moving from the foot to the lower back. Likewise, choosing the proper running terrain based on your unique problem can help. If your lower back ache is worse leaning backwards, or increasing the arch of your back, choosing more uphill routes than downhill will typically be helpful as downhill running accentuates the arch of the back. The opposite would be true if your back ache is worse bending forwards, as running uphill is associated with leaning the lower back forwards.
Runners who elevate their hip or lean their torso sideways should avoid running with the road cambered upwards on the involved side. By running with the downside of the camber on their problematic side, the hip will naturally drop and the pelvis will be more level.
There are as many unique mechanical problems with runners as there are runners. We each have imbalances from years of faulty posture habits and “favorite/ stronger sides” that may be silent until we run because of the increased forces traveling through the lower back due to the increased speed and vertical force generation. Learning what your unique problems are can go a long way in correcting your back ache from running. Many more tips based on altered walking and running mechanics can be found in any of the Walk Away Back Pain programs.
Dr. Michael C Remy, DABCO, CCSP is a chiropractic sports orthopedist who specializes in custom walking exercises for back pain and spine rehabilitation. His Walk Away Back Pain™ Program offers simple and effective back pain solutions through improved walking movements and techniques.
Disclaimer: The Walk Away Back Pain Program™ and all North Shore Health and Fitness Associates, Inc. ebooks, video series and courses are for general educational and informational purposes only and do not replace professional medical advice. This content does not establish a doctor-patient relationship. Always consult with your own doctor before starting this or any new exercise program, or changing your diet or supplements, as these changes may be harmful to your health. Exercise and changing posture and movement patterns carries a risk of injury. You perform these movements, stretches and exercises at your own risk. Stop immediately if you feel pain, numbness, tingling, dizziness or shortness of breath during any exercise. Modify or skip any movement that causes discomfort. The author and publisher disclaim any liability for injury, loss, or damage resulting directly or indirectly from the use of this content. Results vary by individual, and no specific outcome or cure for back pain or any other musculoskeletal pain is guaranteed.