How To Stop Runner’s Back (& Hip Pain While Running)

Back pain while running can be easy to fix in many cases. There’s 3 different types of back pain with running that people tend to get, so in this video I explain why people get runner’s back and how to fix back pain while running quickly and easily.

0:08 No 1. OVER-STRIDING
1:00 No 2. INCREASED LUMBAR ARCH
1:44 Tight Hip Flexors
2:42 Weak Glute Max.
3:34 No 3. WEAK PELVIC STABILISERS

1. OVER-STRIDING/LOW CADENCE
Over-striding while running causes a jarring effect in the lower back that can cause inflammation of the lumbar spine. The key to stop over-striding is to increase your running cadence to 180 steps per minute so that your foot does not land heavily on the heel too far in front of the body.

2. INCREASE LUMBAR ARCH/ANTERIOR PELVIC TILT
If your pelvis is tilted too much the joints of your spine get jammed together with every step. This can come from 3 things…

Running Style: Try to run with your whole body tilted forward on a slight angle rather than arching your back.

Tight Hip Flexors: Tight Psoas or Rectus Femoris can cause back pain from Anterior Pelvic Tilt

Weak Gluteus Maximus: The Glute Max muscles are notorious for getting weak and if they are not strong or active enough they will cause back pain during or after running.

3. WEAK PELVIC STABILISERS
The Gluteus Medius (and TFL) keep your pelvis level as you land on one leg. If these muscles are weak or inactive, they will fatigue and give you pain in the side of the lower back in the upper pelvic area. The Quadratus Lumborum Muscles can sometimes get sore trying to make up for weak Glute Medius muscles too.
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