Key takeaways

  • Back pain after running can be attributed to poor posture, muscle strains, or improper running form, which may require adjustments to your technique or lifestyle.
  • Managing back pain involves rest, proper stretching, and possibly consulting a healthcare professional if pain persists or worsens.
  • Identifying and correcting underlying issues, such as hyperlordosis or weak core muscles, can help prevent recurring back pain related to running.

Any time you push your limits on physical activity, it may cause discomfort during the recovery period. For example, a long run, like a half-marathon, can leave you short of breath and sore the next morning.

While a moderate level of soreness is expected as you increase your physical capacity, severe back pain or back pain that lasts for a few days may be a symptom of an underlying issue.

A 2025 study suggests that running is generally safe for adults with low back pain. However, 25% of study participants (10 individuals) with low back pain feared running would worsen or cause their pain, despite prior studies suggesting it could be feasible and beneficial.

Keep reading to learn the possible causes of back pain after running, how to manage them, and when to get help from a healthcare professional.

Running may not be the direct cause of back pain in many cases. A 2020 review of research suggests that runners may experience less back pain than the average person.

However, it’s possible to develop back pain after running. This pain may feel like:

Back pain that persists or increases in intensity may be a symptom of an underlying condition.

Common conditions that cause back pain include hyperlordosis, muscle strains and sprains, and herniated disc.

Back pain is commonly caused by hyperlordosis, a type of poor posture. It’s marked by an exaggerated inward curve of the spine in your lower back.

This causes your bottom to push out and your stomach to lean forward. A profile view in the mirror will show a C-shaped arch.

To test for hyperlordosis at home, stand straight against a wall with your legs shoulder-width apart, and the back of your heels about 2 inches from touching the wall.

With your head, shoulder blades, and bottom touching the wall, you should be able to fit your hand between the wall and the curved portion of your back.

If there is more than one hand space between your back and the wall, it may indicate hyperlordosis.

Hyperlordosis may be more likely if you have:

  • obesity
  • injury to your spine
  • rickets
  • structural issues
  • neuromuscular diseases

How to manage hyperlodosis at home

Hyperlordosis does not generally require medical treatment. It can often be corrected by improving your posture through stretches and exercises.

Over-the-counter (OTC) pain relievers like acetaminophen (Tylenol) or nonsteroidal anti-inflammatories (NSAIDs) like ibuprofen (Advil) or naproxen (Aleve), along with applying a cool or warm compress, may help relieve pain.

  • Move your shoulders slowly up and down in a circular motion, pushing forward on the way up and out toward your back on the way down.
  • Extend your arms out at shoulder height and move them in a small circular motion.
  • While standing, squat down as though you were sitting in a chair.
    Standing tall, place one hand over your ear. Rest the other hand and arm flat at your side. Lean in the direction opposite to the covered ear.

If hyperlodosis persists despite home exercise, it’s best to talk with a doctor, like an orthopedic doctor, who specializes in the musculoskeletal system.

They may examine you for other potential causes of your pain and recommend an exercise program led by a professional, such as physical therapy or a weight loss program.

Research from 2024 suggests that electromyostimulation, a full-body training method that improves muscle strength and mass, can improve hyperlodosis.

Excess physical activity can cause the muscles and ligaments in your lower back to stretch too much or tear, resulting in pain, stiffness, and muscle spasms.

These kinds of injuries may be more likely if you don’t spend enough time warming up or cooling down before and after your run.

How to manage muscle strains and sprains

Strains and sprains in your back can often be treated at home by:

  • limiting physical activity for a few days and slowly begin to exercise again after 2 to 3 weeks.
  • applying ice for the first 48 to 72 hours, and then switching to heat
  • taking OTC pain relievers such as acetaminophen (Tylenol) or ibuprofen (Advil, Motrin), if needed
  • avoiding activities that involve twisting your back or heavy lifting for the 6 weeks after the pain started

You can also try alternative treatments like:

If pain or discomfort persists, you should make an appointment to see your doctor.

Running without proper form can cause back pain. This can result from irritation to certain joints or weak back or core muscles.

Improper running can cause issues with your:

  • Sacroiliac joint: Your sacroiliac joint is located in the lower part of the back (it makes the dimples right above your buttocks). The pain is typically worse when sitting down, lying on the painful side of the body, or when climbing stairs.
  • Facet joint syndrome: Your facet joints connect the bones of the spine. They are synovial joints, which means they contain synovial fluid, which lubricates the joints. This pain is typically worse during periods of inactivity. It may also worsen with certain movements.
  • Weak back: Muscle imbalances, such as in your core or leg muscles, can cause the muscles of your back to overcompensate and experience additional stress.

How to manage back pain from improper running form

You can improve your running form by:

If your back pain continues, it’s best to talk with a healthcare professional to make sure there isn’t another underlying cause for your pain.

As you age, your spinal discs may experience excessive wear and tear, known as degenerative disc disease. Because the discs in your back absorb the shock of activities like running, when they weaken, it can cause back pain after running.

A herniated disc, sometimes referred to as a slipped or ruptured disc, occurs when the inner part of the disc between your vertebrae pushes through the outer ring.

In severe cases, a slipped disc can eventually lead to permanent nerve damage.

How to manage spinal disc injuries

Painful degenerative disc disease or a herniated disc typically requires treatment by a healthcare professional. They may order imaging to determine the location and extent of the issue.

In some cases, your insurance may require you to get physical therapy prior to approving certain advanced imaging techniques, such as an MRI.

If a doctor suspects a disc issue, they may recommend physical therapy to strengthen the muscles around the affected area, which may reduce your pain. They may also prescribe medications for inflammation, pain, or nerve pain to use alongside physical therapy.

If physical therapy does not work to improve your pain, a doctor may recommend other treatment options, such as surgery. Back surgery is usually considered a last resort.

If you’re experiencing back pain after running that lasts for a few days, despite rest and stretching, or that feels severe, it’s best to talk with a doctor.

An orthopedic surgeon, who specializes in conditions affecting the muscles, bones, and joints, can perform an examination, order imaging, and recommend treatment.

Treatment for many musculoskeletal issues usually involves physical therapy. It may also involve:

  • medications for nerve pain, which can cause tingling and numbness
  • corticosteroid injections for inflammation
  • medications for pain, both OTC and prescription options
  • topical pain relief cream or gel
  • surgery, often as a last resort for severe pain that doesn’t respond to other treatments

Though soreness after running is common, it shouldn’t cause pain in your back that limits your movement.

Many causes of back pain after running can be relieved with home care that includes proper rest and limits on physical activity. Your doctor may also recommend running on a different type of surface or wearing shoes with proper support.