Your lower back has started aching, and your next run is coming up. Should you go, ease off or stop altogether? It is a common question, and the answer for most people with recent back pain is that you can often keep running, with a few changes while it settles.

Running and your back

It is a common worry that running jars the back and makes pain worse. But research is reassuring. In one study, people who ran regularly had healthier discs in their spine than people who did not. The gentle, repeated loading of running seems to help the discs stay nourished.

That does not mean running will always feel comfortable when your back is sore. But it does mean running is not something to fear.

When to keep going

You can usually keep running if:

• Your back feels the same or better during and after the run.
• Any ache settles within an hour or so of finishing.
• Your back is not sorer the next morning.

When to ease off

It may be worth easing off if:

• Running makes your back noticeably sorer as you go.
• Your back is stiffer or sorer the next morning.
• You find yourself changing how you run to protect your back.

Easing off does not mean stopping. It might mean a shorter run, a slower pace or swapping a run for a walk or cycle.

Adjusting your runs

Some changes that can help while your back settles:

• Run shorter distances, or split a run into running and walking intervals.
• Run at an easy, conversational pace.
• Choose flat, even routes, rather than hills or rough trails.
• Avoid long downhill stretches for now.
• Leave out speed work and long runs for a week or two.

How you run

A few small changes can make running more comfortable:

• Take slightly shorter, quicker steps.
• Let your arms swing naturally, which helps your trunk rotate gently.
• Run tall, looking ahead rather than down.
• Make sure your running shoes are not too worn.

Warming up

A gentle warm-up can help your back feel more ready to run. Something to try:

• Walk briskly for five minutes.
• Standing, place your hands on your lower back and gently lean back a little way.
• Slowly turn your upper body to each side.
• Start your run at a very easy pace for the first few minutes.

If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Running after a day at your desk

If you run after a long day sitting, your back may feel stiff for the first few minutes. A longer warm-up walk, and some gentle back movements before you set off, can help. Many people notice their back feels easier once they have warmed up.

Choosing your surface

Some people find a treadmill easier on a sore back, as the surface is even and you can control the pace. Others prefer softer surfaces, like grass or park paths. Choosing whatever feels most comfortable for now is a good approach.

Cross-training

If running feels uncomfortable for a while, other activities can keep your fitness up. Cycling, swimming and brisk walking are all good options that may feel easier on a sore back.

Building strength alongside

Strong back, hip and trunk muscles help your back cope with running. Something to try two or three times a week:

• Bridges. Lie on your back with your knees bent, lift your hips, then lower slowly.
• Back lifts. Lie on your front on the floor, gently lift your head and chest a little way, then lower.
• Lunges. Step back into a lunge, going as deep as feels comfortable.

If you would like to follow along, VIDA has short videos of bridges, back lifts and lunges you can use at your own pace.

Building back up

As your back settles, you can gradually bring back longer runs, hills and speed work, one at a time. Your VIDA pain check-in is a good way to keep track of how your back responds as you build up.

What to take away

• Running is not something to fear with back pain.
• Keep running if your back feels the same or better the next morning.
• Ease off, rather than stopping, if your back is sorer.
• Choose shorter, flatter, easier runs while it settles.
• Build back and hip strength alongside your running.

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