Three Common Types of Back Pain While Running and How to Fix Them

💥Over striding can lead to low back pain while running. Shortening the stride and increasing the number of steps per minute can help alleviate the pain.

🧠Excessive arch in the lower back can cause compression and inflammation of the spinal joints. Maintaining a forward angle and avoiding lower back arch can address this issue.

🏋️Weak glutes and tight hip flexors can contribute to an increased lower back arch while running. Stretching the hip flexors and strengthening the glutes can help correct this problem.

⏰Lateral stabilizing muscles of the pelvis can become weak and cause back pain while running. Performing lateral pelvic lifts can strengthen and activate these muscles.

🔑Proper running form, including shortening the stride, maintaining a forward angle, and activating the glutes and lateral pelvic stabilizers, can prevent and address back pain while running.

How can I prevent low back pain while running?

—To prevent low back pain while running, focus on shortening your stride, landing with your foot underneath your body, avoiding excessive arch in the lower back, and strengthening your glute and lateral pelvic stabilizer muscles.

Can tight hip flexors cause back pain while running?

—Yes, tight hip flexors can contribute to increased lower back arch and back pain while running. Stretching the hip flexors after each run can help alleviate this issue.

What exercises can help strengthen weak glutes?

—Glute bridges and lateral pelvic lifts are great exercises to strengthen weak glutes. These exercises can be done on non-running days.

How many steps per minute should I aim for while running?

—It is recommended to aim for 180 steps per minute while running. This helps to shorten your stride and reduce the impact on your lower back.

Are there any specific running styles that can prevent back pain?

—Maintaining a forward angle rather than bending at the hip and avoiding excessive arch in the lower back can help prevent back pain while running.

00:00There are three common types of back pain that can occur while running.

00:10Over striding can lead to low back pain while running, as it creates a jarring effect in the back.

00:50Excessive arch in the lower back can cause compression and inflammation of the spinal joints, resulting in back pain.

01:35Tight hip flexors and weak glutes can contribute to an increased lower back arch while running, leading to back pain.

04:06Weak stabilizing muscles of the pelvis can also cause back pain while running, as they are responsible for keeping the pelvis leveled.