Are you experiencing lower back pain when running? You’ll find some common causes in this video and a few things to try out that can help.

Watch the video or read more below:

Pain is Complex

It’s important to note here that pain is complex and there are generally multiple factors that can go into the experience of pain. A lot of advice out there focuses on the joints, muscles, tendons, and ligaments. However, pain can also be affected by lack of sleep, stress, and anxiety, to name a few.

The advice on our video and in this post is general in nature and not designed for specific advice. Please book yourself an online appointment with the booking button at the top of this page. We’ll go through your medical history and what’s been going on, to help you understand what steps you need to take to move forwards.

Causes of Pain

  • Overworking lower back muscles / Weak glutes
  • Tight muscles around the lower back
  • Weak abs
  • Stiff joint(s) in the lower back
  • Tight hip flexors
  • Stress/anxiety
  • Lack of sleep
  • Referred pain

Questions to ask yourself when you feel Lower Back Pain when Running:

  • Am I getting lower back pain just when I run, or at other times too?

If you’re getting your lower back pain when running, try the suggestion below.

  1. Check what muscles are working with this exercise:

Lay on your front and bend your left knee to 90 degrees. Raise your knee up and down. Where do you feel working the most – is it the lower back or is it the glutes (back of the hips)?

      2. If you’ve found that the lower back is doing the majority of work with the exercise above, work on exercises that isolate the glutes. You can do this with the bridge exercise:

Lay on your back with your knees bent and feet flat. Raise your hips up to the bridge position and lower back down. Bring a spotlight/focus to the area you’d like to feel working the most during this exercise, which is the glute (back of the hips).

If you’d like more bridge variations, check out this blog post/video which goes into the bridge in more detail.

If you’ve done the suggested exercise but are still having lower back pain then you will need to look at different causes. That’s where the Online Physio appointment can help you identify the steps you need to do to recover.

Leg Flexibility – Try the Deep Squat Challenge

If you want to work on your leg flexibility, then check out our 8-week deep squat challenge for runners. You’ll go through different exercises each week, focusing on the different muscles and joints of the leg to help improve flexibility. Click here to sign up!

Book an Online Physio Appointment

Confused with what to try and do to help? Book an online physio appointment with us so you can get more individual and tailored advice as to your next steps. You’ll explain what’s been going on and will get advice on where to go from here and which steps to take.

The booking button is at the top of this page.

Lower back pain when running? Book an online physio appointment to help.


  • Are you getting your lower back pain just when running?
  • Are you overworking the lower back muscles rather than the glutes (back of the hips) to help push you forwards? Try the exercise above to figure this out.
  • Try the bridge or bridge variations to get the glutes working.
  • If you need more help, book an online physio consultation.


If you liked this exercise video, watch our videos on YouTube. Don’t forget to Like and Subscribe!


Trying out different exercises is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently.

If you’ve got any questions on the above, then please let us know (click for contact details).

Remember – Listen to Your Body!

Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.


As with all information given for exercises and exercise programs, when using our exercise videos or information, please use your common sense and don’t do anything that will hurt you. By performing any fitness exercises, you are performing them at your own risk. PhysioFit Health will not be responsible or liable for any injury or harm you sustain as a result of information shared on our website or YouTube channel. This includes emails, videos, and text. Thanks for your understanding.

© PhysioFit Health

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