Nutrition & HealthWorkout

Back Pain After Running

Causes and The Best Ways to Treat It

When you jog for longer and more vigorously, it can cause discomfort during the recovery period. This can cause back pain or shortness of breath …

While it expects a moderate level of pain as your physical ability increases, Back Pain after a run may be a symptom of an underlying problem.

Back pain after running can appear suddenly or gradually and can range from a dull ache to a severe pain.

Well, in this article we will look at the causes of Back Pain after running and the best ways to treat it.

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Causes of Back Pain (BP) after running

Causes of back pain after running

Most times, running may not be the direct cause of BP. Research has shown that elite athletes, including runners, experience less BP than the average person.

However, running can exacerbate Back Pain symptoms, like:

  • Muscle pain
  • Pain when bending your back
  • Pain when lifting

Back pain that persists or becomes more severe may be a symptom of the underlying condition. Common conditions that cause Back Pain include hyperplasia, muscle strain, and sprains.


BP usually caused by hyperplasia, which is a poor posture. It characterize by an exaggerated curvature of the spine in your lower back.

This pushes your buttocks out and your belly bends forward. Your body will appear in the mirror in a C-shaped arc.

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

You should be able to place your hand between the wall and the curved part of your back, touching your head, shoulders, and the bottom of the wall.

If there is over one hand space between your back and a wall, it could show hyperplasia.

The cause of hyperplasia may be:

  • Obesity.
  • Injury to your spine.
  • Rickets.
  • Structural disturbances.
  • Neuromuscular diseases.

Hyper-lordosis rarely requires medical treatment. It often can correct by improving your posture with stretches and exercises.

Here are some simple standing exercises that you can try at home:

  • Slowly move your shoulders up and down in a circular motion, pushing forward on the way up and out toward
  • your back on the way down.
  • Straighten your arms at shoulder height and move them in a small circular motion.
  • While standing, sit as if you are sitting in a chair.
  • Stand up straight, place one hand over your ear. Place your other hand and arm flat on your side. Bend in the direction opposite to the covered ear.

Sometimes, your doctor may recommend a weight-loss program, physical therapy, or over-the-counter medications for pain.

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Muscle sprains

Muscle sprains

Excessive physical activity can cause the muscles and ligaments in your lower back to stretch too much or tear. This can lead to pain, stiffness, and even muscle cramps.

You can treat stress and sprains in your back at home:

  • Limit physical activity for a few days. Start exercising slowly again after two to three weeks.
  • Apply ice for the first 48 to 72 hours, then switch to heat.
  • If needed, take an over-the-counter pain reliever such as acetaminophen (Tylenol) or ibuprofen (Advil, Motrin).
  • Avoid activities that involve twisting your back or lifting heavy objects for 6 weeks after the pain begins.
  • If the pain persists, make an appointment to see a doctor.

Degenerative herniated disc

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 such as running, when the discs weaken they can cause BP after running.

A herniated disc, sometimes referred to as a herniated or ruptured disc, occurs when the inner portion of the intervertebral disc pushes through the outer ring.

In severe cases, a herniated disc can eventually lead to permanent nerve damage. Your doctor may recommend treatment based on the severity of your symptoms, which can range from over-the-counter pain relievers to surgery.


Although you may feel normal levels of pain after running, you should not feel the pain in your back that limits your movement.

We can ease many causes of BP after a run with home care that includes proper rest and limitation of physical activity.

Your doctor may also recommend running on a different surface or wearing shoes with support.

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