Back pain when running

Training3 min read

Do you have back pain when running? The reason for it can be weak muscles.

There are different reasons why it can come to back pain when running.
For a healthy back a stable core and a good coordination are important. With pain in the lower back often weak core muscles can be the reason and with pain in the upper back often the head posture is the reason.

Weak core muscles

When running, the core muscles are heavily used. The core muscles are important to support the spine and the lower back. When this muscle group becomes tired, the back has to take on its task and take care of an upright posture. This can lead to back pain.
Therefore it’s important to train the core muscles with specific exercises.

Weak glutes- and stomach muscles

Because of weak glutes- and stomach muscles it can come to a hollow cross. The pelvis can tilt and the lower spine can bend over. Pressure on the vertebral bodies, intervertebral vertebrae, nerves and muscles can lead to pain.
For this reason a regular training for the buttocks- and core muscles is important.

Shortened hip muscles

In everyday life we sit a lot and therefore we tend to develop muscle shortenings in certain places. This includes the hip muscles and the thigh extensor muscles. When these muscles are shortened, it can lead to back pain.
It’s important to stretch the thighs and the hip muscles regularly.

StepsApp Tip

Back pain also often comes from too much strain. Therefore, divide the training well and do a little less than your head would like. Then you spare your body and build up the training properly. With a pedometer app like StepsApp, you can set yourself daily goals and slowly increase them. This way you can control your training correctly and effectively.

Exercises to prevent back pain

The following exercises can strengthen the core, support the back muscles and help to prevent back pain.


  • Lie down on a mat.
  • Lift up the head from the mat.
  • Tense the stomach, legs and buttocks.
  • The body forms one line.
  • Hold this position as long as you can.

Side Planks

  • Lie down on the side on a mat.
  • Lift up the body from the mat.
  • The ellbow lies beneath the shoulders.
  • The body forms one line.

Bicycle Crunch

  • Lie down on a mat. The hands are on the back of the head.
  • Lift the legs off the floor.
  • Move the right knee to the left ellbow.
  • Bring the leg back to the starting position.
  • Move the left knee to the right ellbow.


  • The feet are hip width apart, the gaze goes forward. The stomach is tense and the chest is open.
  • Take some steps forward and let the back knee sink to the floor.
  • The buttocks and legs are tense.
  • With the heel you push back into the starting position.

Push ups

  • Put your legs down on your knees.
  • Tense the stomach and the buttocks.
  • Let the upper body sink until it almost reaches the mat and lift it up again.


  • Slightly bend the legs and lean the upper body forwards.
  • Hold the cettle bell with both hands.
  • Lift the cettle bell about 15 cm and let it sink again.
  • The movement should come from the lower body. The legs, arms, and the upper body stay in the same position.

If back pain lasts for a longer time, you should have the causes clarified by a doctor.

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