Back pain is one of the most common reasons people skip workouts, especially activities like running or jogging. But here’s something many don’t realize—walking may be one of the most effective low-impact exercises for easing discomfort in the lower back and joints.

If you’re dealing with back pain from running, or wondering why does my lower back hurt when I run, this article will walk you through the causes, how to manage the pain, and why walking might be just the remedy you need.

Why Does My Lower Back Hurt When I Run?

Many runners—both new and experienced—ask the same question: Why does my back hurt when I run? There are several possible reasons:

• Weak core muscles that fail to stabilize the spine

• Tight hamstrings or hip flexors, pulling on the lower back

• Poor posture or overstriding

• Running on hard surfaces or in worn-out shoes

The result? Lower back pain during running, or a sore back after running, which can discourage you from staying active.

Running and Lower Back Pain: What’s the Connection?

Running is a high-impact activity. Each step generates shock that travels from your feet through your knees, hips, and into your lower back. When your spine isn’t properly supported or aligned, you may experience:

• Lower back hurts when running

• Back hurts after running

• Lower back ache when running

• Sore lower back running

• Back ache from running

For those with bulging discs or existing lower back problems, running may worsen symptoms. This is especially true if you’re unknowingly pushing through discomfort without correcting form or strength imbalances.

Herniated Disc vs. Muscle Strain: How to Tell the Difference

One key step in managing lower back pain while running is understanding the source of your discomfort. Is it a herniated disc or muscle strain?

Muscle Strain:

• Typically feels like a dull ache

• Localized soreness that improves with rest and stretching

• Often results from overuse or poor warm-up

Herniated Disc:

• Sharp, shooting pain possibly radiating down the leg

• Numbness or tingling

• May worsen with sitting or bending

If you’re unsure whether it’s a bulging disc vs muscle strain, consult a physical therapist or specialist for proper assessment.

Is Walking Better Than Running for Back Pain?

So, does running help lower back pain, or should you take a step back? The answer varies, but in most cases, walking is a safer, more effective option—especially during a flare-up.

Walking:

• Is low-impact and joint-friendly

• Encourages healthy spinal alignment

• Promotes circulation to aid healing

• Can strengthen muscles without overloading them

Many ask, Will back pain go away by walking? In some cases, yes. Regular walking (20–30 minutes a day) helps loosen tight muscles and supports long-term back health.

How Long Should I Walk to Help Back Pain?

You don’t need to walk for hours. Start small:

• 10 minutes, 2–3 times a day

• Gradually increase to 30-minute sessions

• Use good walking shoes and maintain upright posture

Consistency is key. Even light movement can prevent stiffness and reduce pain over time.

Can You Run With Back Pain?

Running with back problems is possible—but only under the right conditions. If your lower back pain while jogging is mild and you’ve been cleared by a healthcare provider, here are some tips:

• Warm up with gentle knee lifts and walking first

• Shorten your stride

• Strengthen your core and glutes off the track

• Replace one running day per week with a walk

Avoid running if pain worsens during or after activity. You don’t want to turn a lower back ache while running into a long-term injury.

Stretching and Strengthening to Prevent Pain

Before and after walking or running, use these exercises to support your spine and reduce back pain for runners:

Dynamic Warm-Up:

• Arm swings

• Hip circles

• Gentle forward folds

Post-Run Stretches:

• Knee-to-chest stretch

• Cat-cow spinal movements

• Supine twist for lumbar release

Want to know how to fix lower back pain from running? Combine walking with consistent mobility and strength training focused on the core and hips.

Products to Help Back Pain

While lifestyle and movement are the foundation of recovery, many wonder: What products exist that address back pain?

Some commonly recommended lumbar pain relief products include:

• Lumbar support cushions (for office chairs or cars)

• Heat/ice packs for inflammation

• Foam rollers and massage balls

• Supportive walking shoes with proper cushioning

Always choose quality over gimmicks, and use these tools to support—not replace—movement.

Don’t Forget the Upper Back

Although most runners complain about the lower back, upper back pain after sleeping is another frequent concern. If your upper back hurts when you wake up, it may affect your running posture.

To ease upper back tension:

• Use a pillow that supports the natural curve of your spine

• Stretch your thoracic spine daily

• Try wall angels or foam rolling between the shoulder blades

Posture during sleep, standing, and running all affect your spinal health. Don’t overlook this area.

Final Thoughts

If back pain from running is getting in the way of your fitness goals, you don’t have to give up movement altogether. Instead of pushing through, make walking your go-to tool for recovery. It’s accessible, low impact, and surprisingly powerful in supporting back and joint health.

So, is walking good exercise? Absolutely. Especially when you pair it with proper stretches, strength training, and good posture. Your back—and the rest of your body—will thank you.