Lower Back Pain in Runners

Running can mess with your back. It often makes you overstride and heel strike, which sends impact forces straight to your lower back.

• Heel striking is a big deal. If you're heel striking even on flat ground, you're more likely to have lower back pain.

• Cadence matters! Too slow a cadence (steps per minute) often leads to overstriding and heel striking. Aim for around 180 steps per minute.

• Shorten your stride. This helps you land over your foot, distributing impact forces better.

• Hip mobility is key. If your hips don't extend back enough when you run, you might arch your back, which can cause pain.

• Strong core and glutes are super important. Weakness in these areas can lead to your hips wiggling around, stressing your spine.

• Check your cadence first. Use a running watch or find a 180 BPM playlist.

• Work on hip mobility. Do dynamic leg swings, lunges, and foam roll your TFL and glutes.

• Don't forget your core. Start with bird dogs and bridges, then add side planks.

• Don't let back pain stop you from running!