Runners: 5 Tips to Prevent Lower Back Pain

Runners who own a BackShield report less back pain after prolonged periods of sitting, less stiffness, and better circulation.

Did you take advantage of the lockdown to start your fitness journey only to find yourself suffering from lower back pain?
If so, you’re not alone!

Many people have begun running during the lockdown and lower back pain is a common symptom among new runners. But it’s also prevalent in runners who haven’t run in a while and come back to it too quickly and too aggressively.

In some cases, your lower back pain might be mild but becomes aggravated by running. The best thing you can do is prevent lower back pain from running in the first place. If you’re wondering how to run without lower back pain, fear no more, here’s how to prevent it:

1. Reduce Lower Back Strain

To reduce the chances of placing strain on your lower back, you should:

  • Warm-up thoroughly before you begin running.
  • Stretch out your hamstrings twice each day to reduce stress across your lower back.
  • Try some cross-training to avoid getting into an overuse syndrome.
  • Strengthen up your back’s core muscles with strength training and muscle toning.
  • Maintain a proper posture with BackShield

2. Perform Strength Training

Strength training is essential for lower back pain prevention. Strong core muscles, as well as a strong kinetic chain, can help take the load off an achy back. Strengthening your core muscles is particularly critical since these muscles help support your spine.

However, always check with your doctor before starting a new exercise regimen, particularly if you have back pain. Two muscle strengthening exercises to prevent lower back pain are planks and mountain climbers:


Get down on all fours. With your shoulders straight over your elbows, lower onto your forearms. Step your feet back into the plank position. Don’t hunch your shoulders — draw them down and back.

Tighten your abdominal muscles to line up your hips with your shoulders, causing your body to form a straight, long line. Squeeze your glutes and legs for support. Now, hold this position for 60 seconds — or at least 45 seconds if you can’t hold it for 60.

As your core becomes stronger, add time gradually. Repeat for three to five reps.

Mountain climbers:

In the plank position, bring one knee to your chest and back again, then alternate and do the same with the other knee. Pick up the speed until you’re running along the floor.

This is an excellent exercise for raising your heartbeat and working out your core and quads.

3. Perform Daily Maintenance Exercises

When you have lower back pain, you may feel like you should rest your back. But moving is helpful for your back. Daily maintenance exercises can strengthen core muscles to help better support your back.

Here are some excellent maintenance exercises to do daily to help lower back tightness while running as well as pain:


This targets your back and shoulders. You lie on your stomach, reaching your arms in front of you. Take your feet and separate them several inches apart. While breathing in, lift your chest, and engage your abdominals, legs, and arms off the ground.

Continue gazing down at the ground, protecting your neck. Exhale as you lower your limbs down. Do three sets of 20 to 30 reps.

Lacrosse ball hips:

Lie on your back with knees up and feet on the floor. Cross your left ankle over your right thigh, so your left knee is out to your left side. Place a tennis ball or lacrosse ball under your right glute, gently rolling around until you start feeling the sensation — once you hit a tight spot or knot, you’ll feel it immediately.

Stay in this position until that sensation begins subsiding. Then continue moving until you find the next tight spot. Be sure you’re breathing.

Seated forward folds:

These stretches target the lower back and hips. While sitting on the ground, take your legs and extend them in front of you. Lead with your chest as you bring your torso toward your legs, resting your arms on top of your legs or alongside.

Relax your shoulders and allow your head to be heavy. Hold for two to five minutes to help lengthen your spine and allow the stretch to get into your hamstrings and hips. This may not be a good stretch for you if you’re suffering from a herniated disc or posterior bulging.

Legs up the wall:

These exercises target your lower back. On the wall, locate a bare spot. Lie down with one shoulder and hip against the wall. As you pivot on the hips, swing your legs up the wall, keeping your buttocks as close as possible to the wall.

Straighten your legs and heels against the wall.

Supine twists:

These twists target your spine. Lie down on your back. Take your knees and pull them into your chest. Take your arms out to the side, creating a T. Inhale. Drop your knees over to your right as you exhale. You can keep your gaze to the right or left side or to the ceiling, whichever position you find more comfortable.

Place a towel or pillow under your knees for support if they don’t reach the floor. Hold here for one to three minutes before rolling onto your back and taking your knees to your left side.

4. Run on a Rubber Track

Be kind to your body and run on a track or other forgiving surface instead of cement or asphalt.

5. Wear Supportive, Comfortable Shoes

Make sure you have the correct gear for running. Wear proper running shoes that aren’t too worn out or otherwise uncomfortable. Lastly, a piece of equipment you may want to invest in is, of course, the BackShield. The BackShield will help keep your spine aligned and pain-free when you’re NOT running ie sitting.

Owners of the BackShield report less pain after prolonged periods of sitting, less stiffness, and better circulation.