Why does my back hurt after running (and how do I fix it)?

Biocorrect, LLC


A study showed that 1 in 10 athletes, including runners, suffer from low back pain at least once in their career. Your back contains a complicated network of muscles, tendons, ligaments and nerves. When you overwork parts of your body, like joints in your legs and feet while running, your back can become inflamed. Knowing the possible reasons why your back may hurt after running can help you find the best ways to stop it from happening.

Why does your back hurt after running?

Your back supports your spine, maintains motor control and provides balance. These functions can be extremely important to both your overall health and your success as a runner. When your back hurts after running, it can curb your routine. 

There are several reasons why your back may hurt after running. If you experience back pain after a run, it may be because you have:

  • A muscle strainMuscle strains occur when you stretch or tear a muscle due to overuse or trauma. Back strains often happen when overexercising, or after a sudden forceful twist or pull. If you run with a back muscle strain, you can worsen your injury and increase your pain. This pain can continue long after your run. It is a good idea to let your muscles and tendons heal after a back muscle strain. You can even perform gentle back-strengthening exercises to boost your healing process.
  • A weak core or back If you frequently run but do not perform back- or core-strengthening exercises, you run the risk of injuring your back. This is because you may be overusing weak muscles, placing extra pressure on them without realizing it. Pain and discomfort after running may indicate that you have a weak core or back. On the other hand, a strong core and lower back can properly hold up your torso while you run. They can also protect your spine and back muscles from inflammation. 
  • Poor foot support — Running is a high-impact activity that sends shock waves up your body. Experiencing those shock waves over and over again can irritate your joints, like your knees and hips. In turn, joint inflammation can misalign your back and cause pain. If you don’t wear shoes with proper shock absorption or arch support, you may be more prone to these problems. One study showed that shoes with arch support and cushioning can encourage your foot into alignment and prevent your back from hurting after running.

Biocorrect can protect your back from hurting after running

As a runner, your back can be your biggest asset. When your back is hurting, however, your running routine can be interrupted. Our team of experts at Biocorrect can fit you with orthotics that absorb shock and align your legs, preventing back pain after running. Contact us to learn more about the orthotics we offer or to set up an initial evaluation with one of our certified pedorthists.