Back pain is an all-too-familiar hurdle for many runners and track athletes. Lower back pain affects hundreds of millions of people globally, and up to 20% of runners experience soreness or discomfort in the lumbar (lower back) region. If you are a runner or track competitor, you know that back pain can disrupt your training and daily life. The good news is that in most cases, it is a manageable issue. This blog will walk you through common symptoms of running-related back pain and the typical causes behind them. We aim to help you understand what your body might be telling you, without alarm and medical jargon.
By recognising the signs of back pain and knowing what tends to trigger it for runners, you will be better equipped to address the problem, with professional guidance if needed, and keep moving comfortably. Remember, you are not alone. Back pain is a common challenge even for seasoned athletes, and understanding it is the first step toward pain-free movement.
Common Symptoms of Back Pain in Runners
Back pain can feel different for everyone, but runners and track athletes often report a few characteristic symptoms. Pay attention to the quality and pattern of your pain. It can give clues about what is happening. Here are some common back pain symptoms in runners:
- A dull ache or stiffness in the lower back: You might notice a constant, nagging ache across your lower back, especially after long runs or intense training. Many runners feel stiffness in the mornings or after sitting, as the back muscles and joints can tighten up. This kind of pain is usually localised to the lower back and may ease as you move around.
- Sharp pain during specific movements: Some experience a sudden, stabbing pain in the back when performing particular actions, for example, when sprinting, bending forward, or twisting. If running or jumping triggers a sharp pain, it could indicate a muscle strain or a jolt to a spinal joint. This type of pain can sometimes be linked to conditions like facet joint syndrome.
- Pain radiating down the leg (sciatica): If a nerve in your lower spine is irritated, you might feel pain that starts in the buttock or lower back and shoots down one leg. This classic sign of sciatica can be accompanied by numbness, tingling, or a “pins-and-needles” feeling in the thigh or calf. Runners with a herniated disc sometimes describe a burning or electric shock-like pain running into the leg. Sciatic pain is often worse with impact activities like running and may ease when you rest.
- Muscle tightness or spasms: Overworked back muscles can spasm or cramp up, sometimes suddenly. A muscle spasm feels like a hard knot and can cause sharp pain until it releases. You might feel your lower back muscles knotting after a long run or a day of heavy training. Aching muscles and stiffness are common in the days following an overzealous workout.
- One-sided back pain: It is not unusual for runners to feel pain more on one side of the lower back. This can happen due to muscle imbalances, where one side of your body is stronger or tighter than the other, pulling your spine slightly off-kilter. Weak glutes, for instance, are a common contributor, as highlighted in our guide on the hip–spine connection.
Most of these symptoms are benign signals that something in your training or body mechanics needs attention. They can range from merely annoying to truly painful, but don’t panic. Common back pain symptoms in runners are often temporary and respond well once you address their underlying cause. In the next section, we’ll explore what those causes might be.
Common Causes of Back Pain in Runners and Track Athletes
Why do runners and track athletes get back pain? The causes usually boil down to how you train, how your body is built, and how it moves. Understanding these causes can be reassuring. It helps you understand why you are hurting and provides logical reasons for it. Below are some of the most frequent causes of back pain in runners:
- Overuse and overtraining: Running is a high-impact activity. If you suddenly increase your weekly mileage or start doing intense sprints and hill workouts without a gradual build-up, your lower back may protest. Muscles, ligaments, and discs need time to adapt to higher intensity or longer distances. Overexertion, such as pushing through fatigue or running without sufficient rest days, often results in minor back injuries.
- Muscle strains and sprains: A simple muscle strain in the back can happen to any runner, whether you are a sprinter exploding out of the blocks or a marathoner logging long miles. Strains often occur from a sudden movement or lifting, or just cumulative fatigue. Signs of a strain include localised pain, soreness when you press on the area, and sometimes muscle spasms.
- Weak core muscles and imbalances: Runners often have strong legs but weaker core muscles. Weaknesses here, combined with tight hips or glutes, can cause instability in the spine. Muscle imbalance is a known driver of issues such as common musculoskeletal injuries.
- Poor running form and posture: Posture or gait issues, like an overarched lower back or hunching forward, can strain muscles and joints. Over-striding or uneven stride patterns can place more load on one side of the back, leading to pain.
- Herniated disc and nerve compression: A herniated disc occurs when one of the cushioning discs between vertebrae bulges or ruptures, sometimes pressing on nerves. In runners, this can cause sharp lower back pain, sciatica, or numbness in the leg.
- Facet joint irritation: Small joints at the back of the spine can become irritated by repeated impact, especially if the glutes and core are weak. This often leads to aching or stiffness in the lower back after running.
- Sacroiliac (SI) joint dysfunction: The joints connecting the spine to the pelvis can become inflamed or restricted, causing sharp or aching pain, usually on one side near the buttock. Uneven running surfaces or muscle imbalances can contribute.
- Spondylolysis in young athletes: For adolescent runners, stress fractures in a vertebra can cause persistent back pain, especially during and after activity. This is common in sports involving repeated back extension.
- Additional factors:
- Improper footwear or running surface: Worn-out or unsuitable shoes and hard surfaces increase impact forces on the spine.
- Skipping warm-ups: Running without warming up tightens muscles and raises injury risk.
- Excess weight or poor conditioning: Added load can alter gait and increase strain on the back.
For some individuals, emotional or psychological factors like chronic stress can also influence pain perception. If you’re curious about this link, read our blog on whether stress can cause back pain.
Conclusion
Back pain in runners and track athletes is common, but it doesn’t have to sideline you. By understanding the typical symptoms, from dull aches to shooting sciatic pains, and recognising common causes like overuse, muscle imbalances, or poor form, you have taken the first step toward addressing the issue.
Listen to what your back is telling you, adjust your training habits where needed, and seek professional guidance if the pain persists. Small changes can make a big difference, and many runners come back stronger after understanding and managing their back pain.
References
- Harley Street Specialist Hospital – Lower Back Pain & Running: Causes, Diagnosis, Treatments, https://hssh.health/blog/lower-back-pain-and-running
- Healthline – Back Pain After Running: Causes and Treatment, https://www.healthline.com/health/back-pain-after-running
- The Physiotherapy Place (Edinburgh) – Lower Back Pain for Runners, https://thephysiotherapyplace.com/lower-back-pain-for-runners
- Scottish Rite for Children – Spondylolysis: A Common Cause of Back Pain in Young Athletes, https://scottishriteforchildren.org/spondylolysis-a-common-cause-of-back-pain-in-young-athletes
- Hospital for Special Surgery – Spondylolysis (Pars Fracture), https://www.hss.edu/condition-list_spondylolysis.asp
