I Have Lower Back Pain That Starts When I Increase My Running Distance

Your lower back may start aching, tightening, or feeling sore as your running distance increases because repeated running can leave the area strained and slower to recover.

You may feel completely comfortable at the beginning of a run and then notice your lower back starting to tighten as you get farther into the distance. The discomfort may begin as a dull ache or stiffness and gradually become more noticeable, especially toward the end of a longer run.

You might also notice that your back feels fine again after resting, only to start hurting when you increase your distance another time. This pattern often means the area is tolerating shorter runs but is having a harder time keeping up when the duration and repeated stress increase.

The Longer Miles Make Your Lower Back Tighten

Your lower back may feel fine early in the run but tighten as the distance builds.

As you continue running, your lower back muscles have to keep working without much of a break, and the area can become tired and uncomfortable as the miles accumulate. You may notice the pain most clearly during the later part of the run, when your back starts feeling tight, heavy, or increasingly sore.

Your Back Hurts More After Longer Runs

Your lower back may feel stiff or sore after a run that was longer than usual.

You might finish the run and notice the pain when you bend, straighten up, sit down, or get out of a chair afterward. If the soreness is still there when you run again, adding more distance before the area has settled down can cause the same pattern to return sooner.

Why Your Lower Back Keeps Hurting During Longer Runs

Your lower back has a hard time healing when blood flow and circulation are limited.

Tendons, ligaments, and other soft tissues naturally receive less blood supply than many other parts of the body. Because of this, they often take longer to heal after repeated stress or injury, leaving you more vulnerable to lingering pain and a cycle of reinjury.

When circulation through the area remains limited, injured tissues have a harder time receiving the vital oxygen and nutrients they need to repair and heal. This can leave your lower back feeling stiff, tight, weak, or painful during everyday movement and activity.

What Can Help Your Lower Back Feel Better

Your lower back starts feeling better when blood flow and circulation improve.

Chinese herbs have been used for centuries to promote healthy blood flow and circulation. Their medicinal properties help break up stagnant blood and fluids that remain trapped around injured tissues, interfering with circulation. As circulation improves, blood flows more freely through the area, allowing those tissues to receive the oxygen and nutrients they need to heal properly.

Topical herbal remedies made with these Chinese herbs can help relieve pain while improving blood flow and circulation to injured tissues. The right product depends on your symptoms and whether you're in the acute or chronic stage of recovery.

If you have pain, swelling, inflammation, or bruising, Acute Sinew Liniment helps relieve these symptoms by increasing circulation and dispersing stagnant blood and fluids around the injured area to speed recovery. During the acute stage of healing, getting circulation moving early allows injured tissues to receive the fresh blood, oxygen, and nutrients they need to repair and heal.

If your injured area is especially swollen, red, or warm to the touch after a recent injury or flare-up, Sinew Herbal Ice is also used to reduce swelling and inflammation while restoring normal circulation so you can quickly regain range of motion. While traditional ice is commonly used to reduce swelling, Sinew Herbal Ice acts as an ice alternative to reduce swelling and inflammation while also dispersing accumulated blood and fluids to speed the healing process.

If you no longer have swelling or inflammation, but still have pain, stiffness, weakness, or sensitivity in cold and damp weather, Chronic Sinew Liniment helps relieve these symptoms by strongly stimulating circulation and increasing blood supply to injured tendons and ligaments to promote their healing. This is especially important because tendons and ligaments naturally receive less blood supply, which is why chronic injuries can take longer to heal.

If you have residual pain and stiffness, or the area becomes more painful in cold weather, Sinew Injury Poultice is also used to significantly stimulate circulation to injured tendons and ligaments to further promote their healing. By strongly increasing circulation, it counteracts the reduced blood flow caused by cold weather that commonly aggravates chronic tendon and ligament injuries.

If you exercise, play sports, or do other strenuous activities, Sinew Sports Massage Oil warms and stimulates muscles for exertion and relieves muscle tightness and soreness after activity. Warming and preparing your muscles before activity can improve flexibility, enhance performance, and reduce the risk of injury.

Frequently Asked Questions

You may also find these commonly asked questions helpful.

Why does my lower back hurt when I increase my running distance?

Your lower back may be reacting to the extra repeated stress from longer runs, especially when the increase in distance is more than the area has been accustomed to handling.

Why does my lower back hurt later in a longer run?

Your lower back may become increasingly tired and tight as the run continues, making pain more noticeable after you have been running for a longer period.

Why does my lower back feel sore after a longer run?

The added running time can leave the muscles and tissues around your lower back more stressed than they are after shorter runs, leading to soreness afterward.

Can lower back pain from running improve when I rest?

Yes. Rest may allow the area to settle down, although the pain can return if you increase your running distance again before your lower back has adequately recovered.

Should I keep increasing my running distance if my lower back hurts?

If increasing your distance repeatedly brings the pain back or makes it worse, it is better to reduce the activity and allow the area to recover rather than continuing to push through increasing pain.

The information provided here is intended to help you better understand your symptoms and recovery, but it is not a substitute for professional medical advice, diagnosis, or treatment.

Persistent, severe, or worsening symptoms should be evaluated by a qualified healthcare professional.