Lower Back Pain while running: causes and treatment
- Caitlin Sembach
- Jul 7
- 3 min read
Running is one of the most popular forms of exercise for improving cardiovascular health, boosting endurance, and reducing stress.
But for many runners, especially those hitting the pavement regularly, an unwelcome companion often joins the journey: lower back pain. Whether you're training for the next J&A event in Virginia Beach, a marathon, or just jogging around the neighborhood, persistent discomfort in your lower back can slow you down—or stop you entirely.
At Sembach Chiropractic, as a leader in chiropractic care in Virginia Beach, we frequently see runners struggling with lower back pain. Fortunately, understanding the root causes and available lower back pain treatment options can help you get back on track—pain-free!
Common Causes of Lower Back Pain While Running
1. Poor Running Form
Improper posture, inability to transfer load through the forefoot, or excessive heel striking can all put unnecessary stress on your lumbar spine. Over time, these habits can lead to a variety of ailments throughout the lower kinetic chain. Not to mention, slow speed and inefficiency with power in your running!
2. Weak Core Muscles
A strong DEEP core is essential for spinal stability. When your core muscles (or the canister as we say in our clinic) are weak, your spine has to absorb more impact during your running, potentially leading to more strain and discomfort. The deep core is also important for coupled pelvis and rib cage function, which can effect each stride you take!
3. High Mileage and Poor Recovery
Logging high mileage without adequate training, recovery or stretching can cause the muscles supporting the spine to become tight or fatigued, especially if you had lower back pain prior to picking up running! Your lower back's tolerance to activity might need some more reps before hitting the pavement again.
4. Inadequate Footwear
Worn-out or improper running shoes fail to provide the support and shock absorption needed during high-impact activity. This lack of support can transfer stress to the lower back as well as other lower kinetic chain structures. If you are new to running, or have not purchased new running shoes in some time, we always recommend getting fitted by local professionals!
5. Previous Injury
When you have had lower back pain in the past, you are more likely to re-experience it! Even if you didn't receive it from running the first go-round. This is more prevalent if you did not have a well-rounded, performance-based rehab program. Re-injury often manifests as chronic or sharp lower back pain when running that does not go away as the miles go on.
Effective Lower Back Pain Treatment for Runners
If you’re experiencing lower back pain during or after your runs, don’t ignore it. Early intervention is key, and that’s where Sembach Chiropractic can help. Here’s how our chiropractic care in Virginia Beach supports runners:
Chiropractic Adjustments
Our targeted spinal adjustments help correct lack of joint mobility and relieve pain, which can help alleviate pressure on nerves and reduce inflammation.
Soft Tissue Therapy
Techniques like myofascial release and trigger point therapy work to relieve tight muscles and improve mobility, which is crucial for maintaining running form and optimal recovery between training sessions.
Custom Rehab Exercises
We provide personalized strength and mobility programs to help runners activate and strengthen their deep core, stabilize the pelvis, and stretch tight muscles—all essential components for long-term lower back pain relief.
Running Gait Analysis
We evaluate how your body moves while you run on your first day, identifying biomechanical flaws that could be contributing to your lower back pain.
Lifestyle and Footwear Guidance
We’ll help you select supportive footwear and recommend using specific exercises from your rehab to warm-up, cool-down, and create routines that fit your specific needs.
Don’t Let Lower Back Pain Keep You From Running
Lower back pain doesn’t have to be part of your running routine. With the right treatment plan and an emphasis on proper biomechanics, you can enjoy the many health benefits of running without discomfort!
Whether you're a seasoned runner or just getting started, we specialize in lower back pain treatment designed to get you moving pain-free—so you can run stronger, longer, and with greater confidence. If you're searching for a chiropractor in Virginia Beach, the team at Sembach Chiropractic is here to help.
Ready to take the next step?
Contact Sembach Chiropractic today and schedule your consultation. Your back—and your stride—will thank you for it!
