Why Your Lower Back Gets Tight on Runs

Dec 22

(Especially on Atlanta’s Rolling Routes)

Lower back tightness is extremely common in Atlanta runners, especially on routes with rolling elevation like the Beltline, Freedom Park, and Buckhead neighborhoods.

But here’s the good news: back tightness while running isn’t random.
It’s almost always a strength or mechanics issue.

1. Your Glutes Aren’t Doing Their Job

If your glutes don’t push you forward, your back takes over.

Signs:

back feels tight after hills
stride feels “short”
pelvis rotates excessively

Solution:

hip thrusts
split squats
banded lateral walks
single-leg deadlifts

2. Your Core Isn’t Controlling Your Pelvis

A weak or fatigued core = back muscles overwork to keep you upright.

Fix with:

dead bugs
planks
suitcase carries
anti-rotation presses

3. You’re Overstriding on Downhills

This is huge for Atlanta runners.

When you overstride, your back absorbs more impact, not your hips.

4. Your Calves + Hamstrings Are Fatigued

When your lower leg muscles check out, your back compensates.

Add:

bent-knee calf raises
hamstring bridges
RDL variations

5. Atlanta Terrain Demands More of Your Spine

Atlanta’s rolling hills → constant changes in spine angle.
If your strength isn’t there, your back tightens to stabilize.

When to Get It Looked At

If your lower back hurts more than a few weeks, or you’re avoiding runs because of tightness, it’s time for a running-specific evaluation.

Ashley Taylor