Why Your Back Hurts During Long Runs | Athletic Therapy Victoria BC
- Julia Cole
- Jun 14
- 3 min read
If your low back starts to ache during longer runs, you're not alone.
Low back pain is one of the most common complaints among recreational and competitive runners. Many runners assume the problem is caused by weak core muscles, tight hamstrings, poor posture, or even a "bad back."
In reality, the cause is often more complex.
The good news? Back pain during running doesn't automatically mean you should stop running.
Why Does Back Pain Show Up During Longer Runs?
One of the biggest factors is fatigue.
As the body becomes fatigued, running mechanics can begin to change. Muscles that normally help control movement may become less effective, causing other tissues to absorb more load than they are prepared to handle.
Common contributing factors include:
Insufficient strength for current training volume
Rapid increases in mileage
Limited hip mobility
Poor lumbopelvic control
Previous history of back pain
Inadequate recovery between sessions
For many runners, the issue isn't damage—it's that the demands of training have exceeded the body's current capacity.
Is It a Core Problem?
Not necessarily.
Many runners are told they need to "strengthen their core."
While trunk strength can be important, research suggests that low back pain is rarely caused by one weak muscle.
Instead, successful rehabilitation often focuses on:
Building overall strength
Improving tolerance to running loads
Gradually increasing training volume
Addressing movement patterns that may contribute to symptoms
Should You Stop Running?
Not always.
In many cases, continuing to run with appropriate modifications can be beneficial.
Consider adjusting:
Weekly mileage
Long-run duration
Hills
Speed work
Recovery between runs
The goal is to find a level of running that does not significantly increase symptoms while continuing to build capacity.
What Exercises Help?
The best exercises depend on the individual.
That said, many runners benefit from improving:
Hip Strength
Strong glutes help control pelvic and trunk movement during running.
Single-Leg Strength
Running is a single-leg activity. Exercises such as split squats and step-ups can improve force production and control.
Trunk Endurance
Exercises like dead bugs, bird dogs, and side planks can improve trunk control without excessive spinal loading.
Posterior Chain Strength
Glutes, hamstrings, and calves all play an important role in absorbing and generating force while running.
When Should You Seek Help?
Consider seeing an Athletic Therapist if:
Symptoms persist for more than a few weeks
Pain is worsening
Symptoms travel into the leg
Running volume continues to decrease because of pain
You are unsure how to safely return to training
The Bottom Line
Back pain during running doesn't necessarily mean something is damaged.
More often, it means the body is struggling to tolerate the current training load.
The solution is rarely complete rest.
Instead, the focus should be on identifying contributing factors, modifying training appropriately, and building the strength and capacity needed to support running long term.
Athletic Therapy for Runners in Victoria BC
At Proactive Therapy, I help runners identify the root cause of pain, return to training safely, and build strength that supports long-term performance.
Whether you're training for your first 10K, a marathon, or an ultra-distance event, a personalized rehabilitation plan can help you keep running with confidence.
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Looking for Help With Running-Related Back Pain?
If you're struggling with persistent back pain, leg symptoms, or recurring running injuries, Athletic Therapy can help identify the root cause and create a plan to get you back to training.
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