Essential Training Strategies for Runners With Lower Back Pain

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Cross Training For Runners
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Written by :

David Dack

Running is one of the best types of exercises for those that want to get their regular cardio in. Or maybe you’re a runner that has been training for races for a long time. However, there may be times when your body may not be what it used to be.

You may be dealing with lower back pain issues – which can really hamper your training or even your usual run. This guide will provide you with excellent strategies that you can use while you’re training. You shouldn’t let back pain slow you down, especially in times when the race is on and the pressure is on you.

Ready to get started? On your mark, get set, go.

Determine the origin of the back pain

To begin, it’s important to find out what could be causing this lower back pain. It may be due to muscle cramps or perhaps a herniated disc. In the case of the latter, it is important to consider herniated disc treatments that are effective.

You may not know until you are able to visit your doctor. From there, they will perform an examination to confirm the source of your back pain. In the meantime, let’s take a look at some of the other strategies.

Don’t forget to properly warm-up and stretch

This is perhaps one of the most crucial aspects of working out. Warming up and stretching will prevent injury while you are training. There are all kinds of warm-up activities that you can perform such as push-ups, sit-ups, and even lunges.


Stretching includes your entire body, even the legs. So take a few minutes to stretch each leg with a few variations such as straight-leg lateral swings, bent-knee forward swings, and even arm swings. Do not skip these whatever you do.

Do regular core strengthening exercises

Whether you know it or not, a strong core will provide you with excellent stress reduction on your lower back. When you’re not running but still training, you want to do core exercises such as plans, bird-dog exercises, and even crunches. Core stability will also help improve posture, which can make a huge difference while you’re running – be it short or longer distances.

Listen to your body

Obviously, this point cannot be stressed enough. You want to pay attention to your body throughout your entire training. If you’re dealing with lower back pain or persistent discomfort, it may be a good idea to modify your training accordingly.

You may want to include rest days in your schedule. Professional advice and assistance is also available if you’re dealing with persistence in pain. Do not under any circumstances ignore the warning signs.

Doing so will lead to aggravating the problem and may cause serious injury. At that point, you may not be able to train for a period of time as directed by your doctor. When you are running, be mindful of what your body is telling you and take mental notes of anything out of the ordinary you may be experiencing.

Final Thoughts

Lower back pain can slow you down. But you can be able to treat it accordingly so you can continue with your running training. We hope this guide has given you an idea of what you can do in order to make lower back pain less of a problem.

Be sure to make warm-ups and stretches a priority. If you include core exercises in your workouts, you should be in a better position to run with excellent posture while not dealing with any lower back pain. Make sure you treat it accordingly and ask your doctor if you have any additional concerns.

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