Is it ok to run if my back is sore?

Yes it is ok, it can make your back feel better however, read on because sometimes it can make it feel worse.

The risk of damage to your back if you go for a run whilst it is sore is minuscule, however, running may cause more pain and tightening but remember that pain does not mean damage.

What happens to the muscles and joints in my back when running makes it feel better?

Running especially if it’s a gentle run when the back is sore, brings lots of blood to the muscles and ‘feeds’ them with oxygen and nutrients allowing them to feel more relaxed and energised. The forces that travel through the body from the ground as we run are much greater than when we stand or walk. When our muscles are feeling strong and relaxed and the joints are moving well, the forces they receive are efficiently re-directed to other parts of the body for absorption and dissipation, and are also used to give us power for momentum.

Now, in the scenario when the muscles are sore, they are not injured or damaged, more sore, tight and feeling stiff with movement. When running the forces are much greater travelling through our bodies, and because the muscles are sore and tight the forces that arrive are not so efficiently dealt with, they are now more like a thump to our muscles and joints, this is sounding negative, but maybe we can use this ‘thumping’ to our advantage, it may just be what our muscles need to give them a workout and improve their strength by overloading them just enough so that they Get Strong!

What happens to the muscles and joints in my back when running makes it feel worse?

The same things happen as above but this time the muscles have not been able to cope with the extra forces. As the forces arrive at your lower back the muscles and joints have been unable to use it efficiently for power, or send it on for absorption, resulting in the muscles fatiguing and becoming more painful rather than being energised. Don’t worry, nothing has been damaged but it is advisable that you rest and get some treatment.

Our advice is do a gentle warm-up before going for a run; move your lower back side ways, backwards, forwards, and strengthen your back!
Check our exercises page: https://www.getstrongphysio.com/exercises/