Why Does My Lower Back Hurt After I Run? Running and Lower Back Pain Tips

Understanding the Causes and How Holistic Movement Can Help

Running and lower back pain

Running and Lower Back Pain : The Vancouver Reality

Why your weekend Seawall jog might leave you sore

Vancouverites are lucky — we can run along Kitsilano Beach at sunrise, hit the trails in Pacific Spirit Park, or loop around the Stanley Park Seawall with ocean views. But for many, the post-run glow is replaced by an all-too-familiar ache in the lower back.

Vancouver folks think that lower back pain after running is “just part of getting older” or “a sign they need new shoes.” While footwear plays a role, the truth is more complex. Your back pain might be linked to muscular imbalances, restricted mobility, or inefficient running mechanics.

Did you know?  According to the Vancouver Sun – Health, nearly 1 in 4 Canadian adults experience lower back pain each year, and recreational runners are no exception. That pain isn’t always about injury; it’s often about movement patterns your body has developed over years.

The Science Behind Post-Run Back Pain

It’s not just about the spine

When you run, your spine works like a spring — absorbing shock, maintaining stability, and transferring force through your hips and legs. If your core muscles, glutes, or hip flexors are tight or weak, your lower back compensates, taking more stress than it should.

The Georgia Straight once reported that over 60% of sports-related lower back pain cases stem from repetitive strain rather than a single traumatic event. This means your Sunday run could be aggravating small mechanical issues that build up over time.

Add Vancouver’s seasonal quirks, slippery winter paths, uneven trails after heavy rain, or long periods of sitting during rainy weeks... And your body faces even more challenges.

Does It Also Happen to You?

Recognizing the common patterns

Think about your own running:

• Do you feel stiffness in your lower back during the last kilometre?

• You feel a bit of relief when you stretch and try to touch your toes? (for a few minutes)

• Is it worse after running uphill (hello, Grouse Grind trainers) or on uneven trails?

• Do you notice tightness in your hips after sitting at work all day?

These patterns often point to a combination of tight hip flexors, weak glutes, and limited thoracic mobility. Without targeted release and strengthening, running can magnify these issues, and the discomfort follows you into everyday life.

How RMT and Holistic Movement Can Change the Game

Alexandra Peña’s integrative approach

As a Registered Massage Therapist and movement specialist, Alexandra Peña blends hands-on treatment with personalized movement coaching. Her sessions at Holistica Movements don’t just chase symptoms: they address the root cause.

She recalls a client, a regular half-marathon runner in Vancouver, who came in frustrated:

“By the 8km mark, I could feel my lower back tighten, and it would take days to feel normal again.”

Through a mix of soft tissue release, breathing drills, and progressive strengthening, Alexandra helped him retrain his gait and improve hip mobility. Within six weeks, he reported pain-free runs, and a faster recovery time.

Massage therapy in this context isn’t just about relaxation. It improves circulation, reduces tension in overworked muscles, and helps restore the joint mobility essential for efficient running mechanics. Pairing that with movement re-education means lasting change.

Practical Relief Strategies You Can Start Today

From stretches to strengthening

While nothing replaces a personalized assessment, a few strategies can help many runners reduce post-run back pain:

• Dynamic warm-ups before running: leg swings, walking lunges, torso rotations.

• Post-run stretches for hip flexors, hamstrings, and glutes.

• Core stability work: planks, dead bugs, and anti-rotation presses.

• Hip strengthening: side-lying leg lifts, monster walks with resistance bands.

Alexandra often recommends her clients combine at-home exercises with regular movement coaching and targeted RMT sessions for best results.

Your Next Step Toward Pain-Free Running

Build resilience, not just endurance

Lower back pain after running isn’t something you have to “just live with.” It’s your body’s way of telling you that something needs attention. With the right guidance, you can keep running Vancouver’s trails, beaches, and seawalls — without the post-run stiffness.

Whether you’re training for the BMO Vancouver Marathon or simply enjoying morning jogs by False Creek, working with an experienced RMT like Alexandra Peña means:

• Science-informed assessment

• Hands-on treatment to release tension

• Movement strategies tailored to your unique body

Don’t wait until your next race is around the corner. Book your session today at Holistica Movements and start running stronger, longer, and pain-free.