Running With Low Back Pain | Pittsford Chiropractor
Running With Low Back Pain: Should You Keep Running?
If you're a runner in Pittsford, there's a good chance you've dealt with low back pain at some point. Whether you're training on the Erie Canal Trail, preparing for a local race, or simply enjoying a morning jog through Pittsford Village, back pain can quickly take the enjoyment out of running.
One of the most common questions I hear is:
"Should I stop running if my back hurts?"
The answer depends on what's causing your pain.
In many cases, low back pain doesn't automatically mean you have to stop running. Instead, it's important to identify the underlying cause, determine whether running is helping or aggravating your symptoms, and create a plan that allows you to recover while staying as active as possible.
At Rochester Sports Chiropractic, located just minutes from Pittsford in Mendon, I help runners of all experience levels return to the activities they enjoy through evidence-informed chiropractic care and movement-based rehabilitation.
Quick Answer
Many people with low back pain can continue running with temporary modifications, provided their symptoms aren't worsening. The key is determining why your back hurts before deciding whether to keep training.
Why Running Can Cause Low Back Pain
Running is repetitive.
During a typical run, your body absorbs thousands of foot strikes. When your hips, core, or lower back aren't moving efficiently, those repetitive forces can gradually overload the lumbar spine.
Common contributors include:
Limited hip mobility
Weak glute muscles
Poor core stability
Sudden increases in training
Inadequate recovery
Running form that places excessive stress on the lower back
Sometimes the problem isn't running itself—it's how your body handles the demands of running.
Common Causes of Low Back Pain in Runners
Muscle Strains
A strained muscle is one of the most common causes of acute low back pain.
This often develops after increasing mileage, adding hills, or returning to running too quickly after time off.
Disc Irritation
Intervertebral discs absorb forces throughout your run.
When irritated, they may produce pain with prolonged running, sitting afterward, or bending forward.
If your symptoms travel into your leg, learn more on our Sciatica page:
https://www.585chiropractor.com/sciatica
Joint Irritation
The small joints of the lumbar spine and the SI joints can become irritated from repetitive impact, especially when hip mobility is limited.
Poor Running Mechanics
Many runners assume they simply have a "bad back."
More often, movement assessments reveal limitations elsewhere, including:
Hip mobility
Thoracic spine rotation
Glute strength
Core endurance
Single-leg balance
Correcting these issues frequently reduces stress on the lower back.
Here's What Surprises Many Runners...
Pain doesn't always mean damage.
Some runners experience soreness after increasing their mileage, while others continue training with underlying movement problems that eventually become more painful.
Understanding the difference helps determine whether it's appropriate to continue running or temporarily reduce activity.
When Is It Okay to Keep Running?
Many runners can continue training if:
Pain remains mild
Symptoms don't worsen during the run
Pain improves afterward
There is no significant leg weakness
There is no progressive numbness
Running mechanics remain normal
Reducing pace, mileage, or intensity for a short period is often more effective than stopping all activity.
When Should You Stop Running?
Consider taking a break and scheduling an evaluation if:
Pain becomes sharp during every run
Symptoms travel below the knee
You develop numbness or tingling
Running changes your gait
Pain continues getting worse each week
Symptoms interfere with sleep or daily activities
Persistent pain deserves an accurate diagnosis rather than simply hoping it improves.
Call to Action
If you're unsure whether it's safe to continue running, a movement assessment can identify the source of your pain and help determine the best path forward.
If you're looking for a Pittsford chiropractor who works with runners and active adults, Rochester Sports Chiropractic in nearby Mendon provides individualized evaluations focused on helping you return to activity safely.
Schedule an appointment here:
https://www.585chiropractor.com/schedule-appointment-ready
Why Pittsford Residents Choose Rochester Sports Chiropractic
Many of our patients come from Pittsford because they want more than temporary pain relief.
They want answers.
Our approach begins with understanding why your pain developed before recommending treatment.
Patients appreciate that we focus on:
Thorough examinations
Honest recommendations
Evidence-informed care
Individualized treatment plans
Movement-based rehabilitation
Conservative treatment before considering more invasive options
Our office is conveniently located in Mendon, only a few minutes from Pittsford Village, Bushnell's Basin, Victor, Fairport, and East Rochester.
What Makes Our Approach Different?
No two runners are exactly alike.
That's why treatment shouldn't be identical either.
Your evaluation may include:
Functional movement assessment
Hip mobility testing
Core stability evaluation
Running-related movement analysis
Orthopedic examination
Neurological screening when appropriate
Treatment recommendations may include:
Chiropractic adjustments when indicated
Manual therapy
Mobility exercises
Strengthening the glutes and core
Running modifications
Home exercise program
As a Titleist Certified Medical Professional Level 2, I also enjoy helping golfers and active adults improve movement quality, recover from injuries, and stay active for years to come.
What About Sciatica?
Some runners develop pain that extends into the buttock or down the leg.
This may indicate irritation of the sciatic nerve rather than a simple muscle strain.
If you're experiencing symptoms below the knee, visit our Sciatica page for more information:
https://www.585chiropractor.com/sciatica
Evidence-Informed Treatment
The American College of Physicians recommends conservative treatment as a first-line approach for many cases of low back pain before more invasive treatments are considered.
This aligns closely with our philosophy at Rochester Sports Chiropractic—identify the source of the problem, improve movement, and help patients return to the activities they enjoy whenever appropriate.
Frequently Asked Questions
Can I keep running with low back pain?
Many runners can continue with temporary modifications, but persistent or worsening pain should be evaluated.
Should I stretch before I run?
A dynamic warm-up is generally more beneficial than prolonged static stretching immediately before running.
Is walking better than running during recovery?
Sometimes. Depending on the diagnosis, temporarily replacing runs with walking may help maintain fitness while reducing stress on irritated tissues.
When should I see a chiropractor?
If your symptoms persist for more than a week, continue returning during every run, or begin radiating into your leg, it's time for a professional evaluation.
Conclusion
Low back pain doesn't always mean you have to give up running.
In many cases, identifying movement limitations, improving strength and mobility, and making temporary training adjustments allow runners to return to the roads and trails they enjoy.
If you're experiencing low back pain while running in Pittsford, Bushnell's Basin, Mendon, Victor, Fairport, or East Rochester, Rochester Sports Chiropractic can help determine what's causing your symptoms and whether conservative chiropractic care is appropriate.
Learn more about our approach to treating low back pain:
https://www.585chiropractor.com/low-back-pain
Or schedule an evaluation today:
https://www.585chiropractor.com/schedule-appointment-ready
FAQ
Q: Can I run with low back pain?
A: Many people can continue running with temporary modifications, but persistent or worsening pain should be evaluated.
Q: Does running cause herniated discs?
A: Running alone does not typically cause disc injuries, but repetitive stress combined with movement limitations may contribute to symptoms in some individuals.
Q: When should I stop running because of back pain?
A: Stop running and seek evaluation if pain worsens, radiates below the knee, causes weakness, or changes your running mechanics.
Sources
American College of Physicians. Noninvasive Treatments for Acute, Subacute, and Chronic Low Back Pain. https://www.acpjournals.org/doi/10.7326/M16-2367
National Institute of Neurological Disorders and Stroke. Low Back Pain.
American Academy of Family Physicians. Low Back Pain.
