Running and back pain are mentioned in the same sentence more often than they really should be. Running is an excellent activity for staying in shape and for many it provides a lifetime of enjoyment, challenges and purpose. For others it’s either a short lived activity or a stop-start routine due to injury.

If you experience back pain whilst running or following a session check out the common causes below:-

• Worn or inappropriate running shoes

Running And Back Pain:
Is it your technique?

Changing your shoes is easy and could in some cases resolve your problem. Making changes to your running technique is not quite so simple and will require some effort and determination on your behalf.

Running and back pain: Lower
The most common cause of lower back pain in runners is the habit of trying to hold the torso upright in the style of Michael Johnson by tightening the lower back muscles. It is now accepted by most coaches that Johnson’s upright technique, once considered unconventional, is a very efficient way to run. However, if you look at how Johnson’s technique evolved you will see that he used his lower back less and less to achieve it.

To achieve an upright running style without tightening your lower back you need to ‘let go’ of the muscles likely to collapse your torso forward. The latissimus dorsi muscles (see diagram) are then able to perform their proper function to maintain your ‘effortless up’ - this will take all the stress off your lower back.

Another cause of lower back pain for runners is the thought that running is about going forward, okay of course it is, but it doesn’t require you to ‘push’ forward to do it. Running is really about passing a force into the ground and using the hip, knee and ankle joints to translate that into a forward motion.

Use the ground and not your back!

Running and back pain:
Mid and upper

In my experience the most common cause of mid and upper back pain is lifting the shoulders when running.

It is a habit of many runners who unknowingly pull their shoulders up to pump the arms. This calls upon muscles to hold your shoulders in this position whilst vigorously swinging the arms – not an easy proposition.


Learn to relax your shoulders whilst running and let your arms swing from the actual socket and you may find that the problem will disappear.

Your running technique could be the cause of your problem. Once you can develop an efficient, relaxed style you may find that running and back pain are no longer mentioned in the same breath.

For a more detailed look at this issue see running technique.

Also see Running and back pain: Is it your posture?

Want to ask a question? My view of what fitness means and how it can be attained is different to the conventional approach. If there is anything on this page that you would like to follow up please feel free to contact me

Copyright www.fitness-programs-for-life.com running and back pain