Getting back on track after back pain
If you’re a runner, chances are you’ve felt back pain at some point. Whether your discomfort began during a run or appeared out of nowhere, you’re not alone — research shows that around 70% of all people experience back pain in their lifetime.
The good news? Most back injuries aren’t permanent, and with the right plan, you can safely and confidently return to running.
Start recovery before you start running
A smart return-to-running plan actually begins while you’re still recovering.
Connect with a physical therapist to learn about safe, low-impact cardiovascular workouts you can continue safely — such as biking, swimming, or using the elliptical. Maintaining fitness during recovery can make your transition back to running much smoother.
Build a strong foundation for return to running
As you recover from a back injury or pain, whether you’re working with a PT or not, be sure to focus on restoring hip mobility, core stability, and balance — all critical for running efficiently and avoiding re-injury.
Here are 4 PT-approved exercises to support your comeback (*bonus – watch the video below to see each move demonstrated by our expert physical therapy team).
- Side Plank Clams – Strengthens hips and glutes
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 3
Setup
Begin lying on your side with your legs bent at a 90 degree angle and resting on your forearm.
Movement
Tighten your abdominals and lift your hips off the floor into a kneeling side plank position. Lift your top knee, hold briefly, then relax and repeat.
Tip
Make sure your head, hips, and knees are in one straight line and do not let your hips roll backward or forward during the exercise.
- Kneeling Hip Flexor Stretch – Restores hip extension and posture
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a half kneeling position with one knee bent in front of your body.
Movement
Tighten your abdominals, tilt your pelvis backward, and gently push your hips forward. You should feel a stretch in the front of your hip.
Tip
Make sure to keep your hips facing forward and back straight during the exercise.
- Prone Plank – Engages deep core muscles
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin lying on your front, propped up on your elbows.
Movement
Engage your abdominal muscles and lift your hips and legs up into a plank position, keeping your elbows directly under your shoulders. Hold this position.
Tip
Make sure to keep your back straight and maintain a gentle chin tuck during the exercise.
- Swiss Ball Dead Bugs – Builds stability and coordination
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin lying on your back holding a swiss ball up against your knees, then raise your feet off the floor with your legs at a 90 degree angle.
Movement
Slowly reach one arm overhead and straighten your opposite leg. Return to the starting position, and repeat with your opposite arm and leg.
Tip
Make sure to keep your abdominals tight and your low back flat against the floor.
You should NOT feel your lower back pain during these exercises. If you do, ask your physical therapist to review them with you or to show you alternatives that are more appropriate for your specific injury.
Watch the Video: Exercises to Support Your Return to Running
Ease back into running again
Once your physical therapist clears you to run, take it slow. A great way to rebuild endurance is through walk/run intervals. Try this progression:
- Start with: 1 minute walking, 1 minute running — repeat 3–5 times.
- After a few sessions: Add one minute to the running interval every 2–3 days as your symptoms allow.
- When you reach: 10 minutes of continuous running comfortably, swap walking intervals for light jogging.
Remember the 10% rule — don’t increase your distance, duration, speed, and terrain all at once. Progress only one variable at a time to prevent overload on healing tissues.
Cross-training counts
You don’t have to run every day to improve as a runner. Alternating running with low-impact cross-training like cycling, swimming, or rowing helps maintain cardiovascular fitness while giving your back and joints time to adapt. This balanced approach builds resilience and reduces the risk of recurring pain.
Listen to your body — and your PT
Every injury — and every runner — is different. The timeline for returning to running varies based on your condition, training history, and goals. Stay tuned into how your body feels and lean on a physical therapist to guide you through each phase of your comeback.
With patience, consistency, and expert support, you can return to the miles you love — stronger and smarter than before.
Ready to run again?
Your local Therapeutic Associates physical therapist can design a personalized program to help you regain strength, restore mobility, and safely return to running pain-free.
