Lower Back Pain
Lower Back Pain When Running: Causes and Fixes
Why your lower back hurts when you run, what it usually means, and how to get back to training safely.
What this pattern usually means
Pain that turns on with running and turns off when you stop usually points to a load or mechanics issue. The tissue is irritated but rarely structurally damaged — yet.
What to do today
- Cut volume by 30-50% for 7-10 days
- Drop intensity (no speedwork, no hills)
- Add daily mobility for the affected area
- Replace one run per week with cross-training
When to worry
- • Pain doesn't fade after the first mile
- • Pain worsens as the run goes on
- • Pain lingers into the next day's easy run
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
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