When most runners think about injuries, they usually picture knee pain or Achilles tendinitis. But low back pain in runners is a very real, and often overlooked, issue. Whether you're pounding the pavement in Wilmington, NC, or hitting the trails, low back pain can be frustrating
to deal with. While many runners blame their desk jobs, the root cause could be found in how they run. At Paradigm Performance Therapy, we specialize in helping runners of all abilities address pain and improve performance. Let’s dive into the common reasons for low back pain in
runners and how to fix them.
Common Running Form Issues That Lead to Low Back Pain
Running involves repetitive motion—thousands of steps with every run. If your running form is off, even slightly, it can wreak havoc on your body, especially your low back. Here are some of the most common running impairments we see that contribute to low back pain:- Pelvic Drop
- Restricted Hip Mobility
- Lumbar Hyperextension
- Muscular Imbalances
Each of these issues puts stress on your low back, but the good news is that they can be corrected with targeted interventions.
Pelvic Drop: Weak Hip Stabilizers Could Be to Blame
Hip weakness is often cited as a cause of knee or foot pain in runners, but it also plays a big role in low back pain. The pelvis forms a joint with the lumbar spine, so any abnormal movement at the pelvis can affect the low back.
When you stand on one leg while running, your lateral hip muscles should engage to keep your pelvis level. If these muscles are weak, the opposite side of the pelvis drops, causing two issues:- Your body shifts weight to the stance leg, compressing the facet joints on that side of your low back.
- The lumbar muscles on the opposite side overwork to level out the pelvis, leading to muscle strain.
What to do: Strengthening your lateral hip muscles, particularly the gluteus medius, is key to stabilizing your pelvis. Exercises focusing on single-leg stability and strength are particularly effective in addressing this issue.
Restricted Hip Mobility: How Tight Hips Affect Your Low Back
Your hips play a vital role in running, requiring a specific range of motion in both flexion and extension. If your hip flexors are tight, they can limit your ability to extend your leg fully behind you during the push-off phase of your stride. When this happens, your body may compensate by overextending your low back, which can lead to pain.
Tightness in the external and internal hip rotators can also limit your stride and contribute to back pain.
What to do: Start by strengthening your hip flexors and rotators. Weakness often causes tightness, so focusing on strengthening will help improve mobility. Incorporating gentle hip-opening stretches into your routine can also aid in loosening up tight muscles.
Lumbar Hyperextension: When Your Back Overcompensates
If your hips lack mobility, your lumbar spine may overextend to compensate for the lack of movement during the push-off phase. This repetitive overextension increases compressive forces on the lumbar spine, leading to irritation and low back pain.
Runners who have an overly upright posture may also experience excessive lumbar extension, putting strain on their back.
What to do: Work on improving your hip mobility and core strength. A strong core will support your trunk and prevent your low back from overcompensating. Core exercises that target deep abdominal muscles, in combination with lumbar stability work, will provide the balance needed for proper running form.
Muscular Imbalances: Weak Core, Overworked Back
Runners with weak core muscles often over-rely on their lumbar extensors for trunk stability. This imbalance can lead to low back pain, as the smaller muscles of the lumbar spine aren't built to handle the strain over long distances.
What to do: Strengthen your core! Exercises that target your deep abdominal muscles will help relieve the workload on your lumbar spine, allowing your entire body to function more efficiently during your runs.
Working with a Running Physical Therapist is Key
Dealing with low back pain as a runner can feel overwhelming, especially when self-diagnosing your issues. At Paradigm Performance Therapy, we offer sports physical therapy and physical therapy for runners in Wilmington, NC, to help you get back to pain-free running. Working with a running specialist who understands how to balance your rehabilitation with your training is crucial for long-term success.
If low back pain has been slowing you down, now is the time to take action. A sports physical therapist can analyze your running form, identify problem areas, and create a customized treatment plan that allows you to keep training while addressing the root cause of your pain.
Ready to Get Back to Running Without Pain?
If you’re a runner in Wilmington, NC, dealing with low back pain, Paradigm Performance Therapy is here to help. Our team specializes in sports therapy and can provide a comprehensive running analysis to help you correct impairments and prevent future injuries. Don’t let low back pain derail your running goals, contact us today for a consultation and start running pain-free!
