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Effective Ways to Prevent Back Pain When Running

Managing Back Pain While Running

Running is a fantastic way to stay fit, boost your mood, and enjoy the great outdoors. However, for many runners, back pain can be a frustrating and debilitating issue. At Live Well Chiropractic Singapore, we understand the importance of effectively treating and managing back pain. This will help you stay on track with your running goals.

In this comprehensive guide, we'll delve into the common causes of back pain while running, effective prevention strategies, and how chiropractic care can help you maintain a healthy, pain-free back.

Common Causes of Back Pain While Running

Understanding the common causes of back pain while running can help you take proactive measures to prevent it. Here are some key factors that can contribute to back pain for runners:

Poor Running Technique

Running with improper form can significantly strain your back muscles and spine. Overstriding, where your foot lands too far ahead of your body, can lead to excessive impact on your lower back. Additionally, maintaining a slouched posture or excessive vertical movement while running can also contribute to back pain.

Muscle Imbalances

Certain muscle groups, such as the core muscles, hips, and lower back, can become weak or tight. These imbalances can increase the likelihood of experiencing back pain while running. Weak core muscles, for instance, can fail to adequately support your spine, leading to increased stress on your back during each stride.

Tight hip flexors or hamstrings can affect your running. This is because they limit your range of motion, affect your posture, and increase the risk of back pain.

Inadequate Footwear

Wearing inappropriate or worn-out running shoes can negatively impact your running biomechanics and increase the strain on your back. Shoes that lack proper cushioning and support fail to absorb shock effectively, transferring more impact to your spine and lower back with each step.


Pushing yourself too hard while running can lead to injuries, such as back pain. This can happen if you increase your intensity or distance too quickly. Overtraining without allowing sufficient time for recovery can strain your muscles and joints, including those supporting your spine.

Pre-existing Conditions

Running can make chronic conditions like herniated discs, sciatica, or arthritis worse because of the repetitive impact and motion. These conditions may cause radiating pain down your legs (sciatica), localised pain in your lower back, or stiffness that worsens during or after running.

How To Prevent Back Pain While Running

Running places significant repetitive stress on the back, making it crucial for individuals with lower back issues to take measures to minimise strain. The following tips are generally recommended for runners, particularly those prone to lower back pain.

  1. Strengthen Your Core: A strong core is vital for maintaining proper running posture and reducing strain on your back. Include workouts such as planks, bridges, and leg lifts in your regimen to enhance your core stability.
  2. Improve Your Flexibility: Regular stretching can help prevent muscle tightness that can lead to back pain. Focus on stretches for your hamstrings, hip flexors, and lower back.
  3. Use Proper Running Form: Pay attention to your running technique. Keep your back straight, shoulders relaxed, and avoid overstriding.
  4. Wear the Right Shoes: Invest in high-quality running shoes that provide adequate support and cushioning. Replace them regularly to avoid running in worn-out shoes.
  5. Gradual Training Progression: Follow a training plan that gradually increases your running distance and intensity. Allow your body time to adapt to new levels of exertion.

How Chiropractic Care Can Help

Chiropractic care is an effective way to address and prevent back pain, particularly for runners. Here’s how our chiropractic treatments at Live Well Chiropractic can help you:

  1. Spinal Adjustments: Chiropractic adjustments can correct misalignments in your spine, reducing nerve irritation and improving your overall biomechanics. This can lead to reduced pain and improved performance.
  2. Soft Tissue Therapy: Techniques such as massage and myofascial release can relieve muscle tension, improve blood flow, and promote healing. This helps alleviate pain and prevent future injuries.
  3. Posture Analysis: Our chiropractors can assess your posture to identify any issues that might be contributing to your back pain. We provide personalised recommendations to improve your form and reduce strain on your back.
  4. Customised Exercise Programs: We develop tailored exercise programs to strengthen weak muscles and improve flexibility. We designed these programs to address your specific needs and help you run pain-free.
  5. Education and Advice: Understanding the root causes of your back pain and how to prevent it is crucial. We provide education and advice on lifestyle changes, ergonomics, and self-care practices to support your overall well-being.

Benefits of Chiropractic Care to Manage Back Pain While Running

Chiropractic care offers unique benefits specifically tailored to runners:

  • Enhanced Performance: By improving spinal alignment and muscle function, chiropractic care can enhance your running efficiency and performance.
  • Faster Recovery: Chiropractic adjustments and soft tissue therapies promote faster recovery from workouts and races by reducing muscle soreness and inflammation.
  • Injury Prevention: Regular chiropractic care helps identify and correct imbalances or weaknesses before they lead to serious injuries, keeping you on track with your training.

When Should You See a Chiropractor?

If you experience persistent back pain that doesn’t improve with self-care measures, it’s time to consult a Chiropractor. Other signs that you might benefit from chiropractic care include:

  • Pain that radiates down your legs
  • Numbness or tingling in your extremities
  • Difficulty performing daily activities due to pain
  • Pain that worsens with activity or doesn’t subside with rest


Running should be a source of joy and health, not pain. By understanding the common causes of back pain and taking proactive steps to prevent it, you can enjoy running without discomfort. Chiropractic care offers a natural, effective solution for managing and preventing back pain, tailored to your unique needs.

At Live Well Chiropractic, we are here to support you on your journey to optimal health. Whether you’re a seasoned runner or just starting out, our comprehensive chiropractic services can help you achieve your running goals without the burden of back pain. Contact us today to begin your path to a pain-free, active life.

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