Lower Back Pain
Lower Back Pain Going Downhill: Causes and Fixes
Why your lower back hurts on descents — eccentric load, mechanics, and how to train it out.
What this pattern usually means
Downhill running multiplies eccentric load on quads, knees, and the patellar tendon. Pain only on descents usually points to strength or mechanics, not structural damage.
What to do today
- Walk descents for 1-2 weeks while you rebuild capacity
- Add eccentric quad work (slow tempo squats, step-downs)
- Increase cadence 5-10% on downhills
- Avoid braking — lean slightly forward, shorter steps
When to worry
- • Pain now showing up on flats too
- • Catching or locking sensation
- • Sharp pain you have to limp from
Common causes of lower back pain
- Weak core and glutes
- Long sitting + running
- Sacroiliac irritation
- Hip mobility limits
Other lower back pain patterns
The App
Don't let lower back pain become time off.
Stridely catches the trends — readiness, recovery, and pain — before they become injuries.
Start free in Stridely