Causes of Lower Back Pain While Walking or Running

Lower back pain during walking or running can result from muscle strain, joint irritation, posture issues, or training load. Visual aids showing the lumbar spine and surrounding muscles can help illustrate how these areas work together during movement. Physiotherapists at Body Fit Physiotherapy can assess your movement to find the cause.

Common Causes of Lower Back Pain When Running or Walking

Muscle Imbalances and Weakness

Weak glutes, core, or lumbar stabilisers increase stress on the spine. This can lead to fatigue, stiffness, or aching. A physiotherapist from Body Fit Physiotherapy can design exercises to strengthen key areas.

Poor Running or Walking Technique

Overstriding, stiff posture, or excessive trunk rotation adds load to the lower back. Small adjustments can reduce strain.

Tips:

• Keep steps light and steady

• Lean gently forward from the hips

• Avoid overstriding

• Keep arms relaxed

Lumbar Spine Abnormalities

Hyperlordosis, disc irritation, or facet joint stiffness can create discomfort during movement. Illustrations of spinal alignment can make this easier to understand.

Inadequate Footwear and Support

Worn or unsupportive shoes reduce shock absorption, which increases stress on the spine. Proper footwear improves comfort and alignment.

Overuse and Improper Load Management

Increasing distance, speed, or intensity too quickly can strain muscles. Infographics showing training load versus recovery can illustrate this.

How Physiotherapy Can Help

Physiotherapy can assess posture, movement, and muscle strength to identify contributing factors. Treatments may include:

• Manual therapy

• Exercise programming

• Taping or bracing

• Training load guidance

• Recovery strategies

Benefits:

• Reduced pain

• Better movement control

• Improved running and walking technique

• Stronger core, glutes, and back muscles

Exercises and Tips to Prevent Lower Back Pain

• Core strengthening (dead bug variations)

• Glute strengthening (bridges, side leg lifts)

• Hip mobility drills

• Posture practice while walking

• Warm up with light activity before running

When to See a Physiotherapist

Seek help if pain persists, spreads, or interferes with activity. Signs include:

• Pain radiating into legs

• Numbness or tingling

• Difficulty standing upright

• Worsening symptoms with walking or running

• Pain after a fall or sudden movement