Low back pain when running. Learn how to fix muscular tightness in your lumbar region, during and after running, by correcting your pelvic position and running posture.
Running technique tips like "RUN TALL" are always meant with good intentions, but when it comes to running with low back pain, simply trying to force yourself into a more upright running posture can make your symptoms of lower back tightness and muscular fatigue worse!
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Instead of trying to run tall, and overly extending your lumbar spine, focus on pelvic position. If you know you have an anteriorly tilted pelvis due to tight hip flexors, weak glutes or a weak core, try lifting your hips and pelvis up and forwards, and engage your core as you run.
Here’s a video to show you how to run using your glutes:
Learn how to correct your anterior tile and engage your core when running:
When it comes to low back pain when running, there are many different potential causes for your symptoms. so if you’re in any way worried be sure to see your physiotherapist or doctor.
This video is specifically focused on the type of muscular tightness and discomfort that can occur in the low back (in muscles like quadrates lumborum) when you run with an arched low back. Running with an anterior pelvic tilt will cause a hyperlordosis of the lumbar spine, meaning an excessive arch of the low back. This arched low back then puts the spinal extensor muscles in a shortened position, where they then get tight.
I usually suggest that the best place to begin fixing your running form in general is to focus on pelvic position, as this region determines what the rest of your running posture will look like. Leaving this area un-corrected is the number one running form mistake I see!
If you have any questions about running technique and how to run with proper running form, do let me know in the comments.
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ABOUT ME: I'm a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).
Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics has become a geeky little passion of mine!
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*WATCH NEXT: Learn how to properly engage your core when you run:* https://www.youtube.com/watch?v=woaghmWg6q4
This is great. Makes a lot of sense. As with others, lots of wear and tear and issues elsewhere have contributed to back issues. I like this video because it introduces a factor of self monitoring. This self-policing is important, I reckon especially with the back. I work on hamstring mobility, glutes and calves. This is anothertop video.
I love it! Thanks again, James! Went for a run and kept on reminding myself “Up and forward”. That cue def works great for me.
Great video. I suffer from anterior pelvic tilt and a weak core and glutes, will definitely try this cue. My question is can we do hip flexor and glute training everyday?
Hi James. Thank you for this video. After running tall for one week I had pain in my back.Now I know why this happened. 👌
This is very helpful. My high school track coach did not explain any of this to me. I’m starting to run away after 10 years and I’m having such a hard time with my form. I’m gonna try apply these tips on my next run.
Great video. I can’t wait to try this on my next run.
Thanks, Alan. Let me know how you get on. It’ll feel weird at first, and don’t force it. In time you’ll adjust and it’ll start to feel normal. Good luck!
Great video James. One thing that’s always stuck in my head (mainly because it’s a little rude) is advice on a video from Sage Canaday where he said you should position your pelvis as if you were “at the deepest point of penetration”.
Well now I see where your mind goes on a run, mate 😂 Haha seriously though, that’s a helpful visualisation!
I think I finally found the fix to my lower back pain all these years! Thank you for making this video!
I’m a semi-serious runner averaging about 100 miles per month, all without any back pain.
But recently I’ve started deadlifting, and without fail my lower back muscles start to lock up after 1-2 miles depending on my pace. I’ve made sure my deadlifting form is good, but I will note that the next day running after deadlifting my glutes, quads, and hamstrings are all tight and fairly fatigued.
Do you have any specific advice for my situation? Should I focus on stretching more or should I just stop running the day after deadlifting? I lift twice a week, Tues and Friday, so I would rather not have to take those two extra days away from running.
Edit: usually 2 and definitely 3 days after deadlifting my back is fine and I’ve been able to do up to 9 miles without pain.
I am pretty sure I start off okay but deteriorate when tiring. How would we know the pain is ‘only’ muscular and not more serious? I ask as my spine makes clunking noises working out. Noises which are worsening with age and running upped to 20miles a week. I am doing your 30 day challenge at present . It’s great!
This one tip made all the difference. Thank you!
Any improvements?
Going for a run now… up and forward! I love running but I always have lower back pain after and that takes 2 days to recover from. Let’s hope this will help.
Up and forward 👌
I’d just recommend this as a friend, find a physical therapist who’s expertise is running form, they’re out there.
Thank you Sir! this video helped me alot with my Running form. normally i used to stop running around 5miles because my back hurts. Now i can run 10miles without my back hurting! You are a life saver!
I’ve had this problem of trying to run “tall” to fix lower back pumps while running. I’m in pretty decent shape but my lower back always gives out on me while running. Thank you for the insight, I will try this.
Stretch alot after workouts, and warm/cold Therapy works wonders
First helpful video for lower back pain while running. Thank you!
The best running form video I have ever seen. Very applicable to my situation. Thanks!
I’ve been training for my first marathon and 2 weeks ago I had a 33K run and in the end my lower back pain was quite strong. I believe it was from the slow pace as when I did a 20K run the week after at a higher pace it wasn’t as painful. I have a 35K run tomorrow so I’ll try this technique. Thanks
How’d it go?
@yolo_swaggins it could have gone better but I’m happy that I’ve finished it. I had no back pain however I was suffering for a couple of weeks on my right ankle and at km 24 I was in real pain that I almost stopped. I was going at 5:30-5:35 per km at that point but after km 24 I had to slow down because I could feel the pain like electricity going through my whole body. In the end I didn’t want a DNF on my first marathon so I decided to continue and finished the race in 4:30 hours. Thankfully i didn’t do any damage but I just recovered and I’m managing to run without pain again.
Omg I can’t believe This was the reason why my back would always hurt! Thank you so so so much for this video and explanation!!!
This video literally saved me! I used to get unbearable lower back pumps after running but after changing my form according to this video that problem is completely gone. Running feels much more natural now too and I even recover way faster compared to before.
So pleased to hear it, Michael!
Did it help