Lower back pain can be a significant obstacle for runners, but there are effective strategies to address it and keep you on track with your running goals.

Lower back pain can be a significant obstacle for runners, but it’s crucial to address it effectively to maintain your running routine. If you’re experiencing sharp pain in your lower back after long runs, especially when sitting down, it’s essential to seek professional guidance. Consult with a healthcare professional to identify the underlying cause of your pain and develop a tailored treatment plan. Focus on stabilizing the sacroiliac joint and addressing muscular imbalances or weaknesses through targeted exercises.

Understanding the root cause of lower back pain

Many runners experience sharp pain in their lower back after long runs, especially when sitting down. This type of pain can be distressing and disruptive, but identifying its underlying causes is crucial for finding relief.

Lower back pain can stem from various factors, including issues with the vertebrae, discs, or sacroiliac joint—the joint connecting the sacrum to the pelvis. Potential culprits may include disc prolapse, sacroiliac joint irritation, or neural compression due to poor stability or movement patterns.

Seeking professional guidance

If you’re experiencing lower back pain, it’s essential to consult with a healthcare professional for a proper diagnosis and treatment plan. 

Physiotherapists and other specialists can provide valuable insights and guidance, offering exercises to stabilize the sacroiliac joint and address muscular imbalances or weaknesses.

By improving stability and reducing nerve irritation, runners can alleviate lower back pain and prevent future occurrences, enabling them to enjoy their runs with greater comfort and confidence.

Taking proactive steps

While lower back pain can be challenging, it’s not insurmountable. With the right approach and guidance, you can overcome this obstacle and continue pursuing your passion for running.

Incorporate basic proprioceptive stability and strengthening exercises into your routine, focusing on proper form and technique. These exercises can help build resilience and support your spine, reducing the risk of pain and injury during your runs.

Making sure you do the correct strength training is important. The good news is we’ve created a free strength training plan for runners that you can download by clicking here.

Don’t let lower back pain derail your running journey. By understanding the underlying causes, seeking professional guidance, and taking proactive steps to address muscular imbalances and weaknesses, you can overcome this challenge and continue running with confidence and joy.


With a passion for high performance sport – Lindsey Parry is one of South Africa’s most widely recognised coaches. Having led a team to the London, Rio and Tokyo Olympic Games as well as the Commonwealth Games in Edinburgh, the Gold Coast & Birmingham, and coached both triathletes and runners onto podiums of some of the world’s most illustrious races, Lindsey has a unique ability to understand what it takes to succeed at any level and thrives on coaching, motivating and inspiring others to do the same – whether it’s on the track, on stage or behind a mic.

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