Why Do You Feel Back Pain after Running?

After a long run or intense physical exercise, you would feel soreness during the recovery period. However, when you push your limits, the soreness might lead to back pain. This is a sign that there is an underlying issue. According to research, runners have lesser back pain but there are cases in which running may exacerbate the pain or its symptoms. Running can intensity many symptoms such as pain in your back while bending or lifting something. You may also experience a stabbing pain in your back or your muscle might ache after a run.


There can be much cause for back pain after running but the main cause is Hyperlordosis, which is actually poor posture. Your spine has an inward curve towards the lower spine which gives your profile a C-shaped arch if you look in the mirror. During running, one of the vertebrae might get aggravated and that leads to lower back pain. You can check at home if you have hyperlordosis.

  • Stand against a wall and keep your legs at the shoulder level.
  • Your heels should be 2 inches from the wall.
  • Make sure that your bottom, head and shoulder blades are touching the wall.
  • Put a hand between the wall and your back.
  • If there is more than one-hand space, it means you could possibly have hyperlordosis.

Hyperlordosis occurs due to structural issues in your body, rickets, obesity or any injury to the design. It is also an indication of neuromuscular disease. You do not need medical treatment to treat hyperlordosis. There are many things that you can do at home to solve this problem.

If you want to treat and prevent back pain without using any medicine, we suggest you use the Backrack™ device at home.

Exercises for Hyperlordosis

To treat hyperlordosis, you need to do posture exercise since the problem is due to incorrect posture. Here are a few exercises to try out.

  • Stand straight and squat down. You should squat as if you are sitting on a chair. Stay in this position for a while and then stand again. Do this a few times.
  • Exercise your shoulder by moving them in a circular motion. On the way up, push them forward and on the way down, push them towards the back.
  • Exercise your arms by extending them out. Make sure they are at shoulder height. Move them in a circular motion for a few seconds.
  • Stand straight and put one hand on your ear. Keep the other hand on the side of your body. Now, lean towards the position that is opposite to the ear you have covered with your hand.

Important Things to Watch Out for Athletes & Sportsmen

As mentioned above, hyperlordosis is often due to obesity. A great way to prevent this condition would be to watch your weight. Especially for athletes and sportsmen, they must get a diet plan made from a nutritionist or start a weight loss program at home if they are overweight. If the pain is too severe, over the counter drugs can also help. Sometimes, the problem might be due to the running shoes you are wearing or the duration of the run. Wear running shoes that are more cushioned so that there is less strain on your back. It will make running very easy not only for athletes but for anyone.


Author: Spinal Backrack