It seems that lower back pain and running are often associated with each other. It makes sense that if people run a lot they are going to affect their lower back. If they happen to do most of their running on uneven surfaces, it would seem only a matter of time before a misstep will jar them sacroiliac joint and begin the process of low back pain. Lower back pain and running go alongside because the movement of the leg moving up requires the use of the sacroiliac joint also called the SI joint. Typically when the right leg moves up, the right SI joint moves back.

For most of the people, however, this lower joint becomes stuck or locked up and the movement is no longer as smooth and pain-free as it should be or could be. Any time a lower joint is unable to work as it is designed it will inevitably lead to back pain. When the SI joint does not properly work as it is designed, it usually leads to low back pain and hip pain. Most of the people think the SI joint is not a movable joint, but this is simply not the case. Restoring the normal joint movement to this area and then strengthening the surrounding muscles with specific posture exercise go a long way in stabilizing the area and reducing the likelihood of a re-aggravation of pain in this are.

Another overlooked factor of back pain and running is the need to adequately stretch following a run. Most of the people remember to stretch before even though most experts believe they should walk or lightly job to warm up before a run, but should not stretch after they run. Especially making sure the hamstrings and hip joint rotators are stretched will go a long way in reducing the back pain. This a common joint problem for most of the runners and very often with no solution except for the unlikable one - to get off of running to get healed. But the solution is actually inside running itself, people have to run properly. First and foremost thing is not to do work against gravity. People should not pound the ground with their heels and should not push the ground off with their legs. The next most important point is the body posture in relation to support. If the body is not properly aligned along the straight line going through the shoulders, hips, and forefoot on support, but is bent forward instead, then people are likely to have a torque or a rotating or twisting force at the lower back level when landing on the heel or forefoot in front of the body.

This central rotational force, when the body position is repeated non-stop during a long run, eventually overstretches and overloads these lower back muscles. They become tense and extremely painful. To avoid this condition people should at least keep their trunk and hips aligned over the point of support and should not land on the heels. Also they should not land in front of their body, but do that under the hips or general center of mass. People should strengthen their hip muscle system around 360 degrees by doing hip exercise.