Running and Walking Without Back Niggles This Summer

Summer is the perfect time for early morning or late evening runs, enjoying those magical moments where it feels like you’re the only person alive. Walking at sunrise or jogging at dusk can be grounding, calming, and brilliant for your mental health.

But as a McTimoney chiropractor and a yoga teacher, I also know how easily running and long walks can trigger back pain. The good news is that most of these issues come from predictable patterns — and they’re easy to fix with a little awareness.

Why Running and Walking Can Cause Back Niggles

Impact on the spine

Every step sends force up through your feet, legs, pelvis, and spine. If your body isn’t prepared, or your shoes aren’t right, the impact can create irritation or stiffness.

Posture changes over distance

Your posture naturally shifts as you get tired. Early in a run, you’re upright and springy. Later on, you may start to:

• Lean forward

• Drop your chest

• Lose glute engagement

• Overstride

• Tighten your lower back

These tiny changes add up, and your body notices the difference.

Weak glutes + tight hip flexors

This combination is incredibly common. Prolonged sitting tightens the hip flexors, and glutes are famously “lazy” muscles. When these two aren’t doing their job, your lower back and other muscles pick up the slack and that’s when niggles appear.

Warm‑up habits

A rushed warm‑up (or none at all) means your muscles aren’t ready for impact. Your body loves movement, but you need to prepare it for that movement.

Check Your Trainers (It Matters More Than You Think)

If you’re serious about running, getting your trainers properly fitted is one of the best things you can do for your body. As a chiropractor, I see the difference every day.

Different surfaces and different running styles require different shoes. You will find it a lot easier in the long run if you go and get your shoes fitted. If you’re local, I’m always happy to recommend running shops in Gloucester and Cheltenham that offer proper gait analysis.

Posture: Your Best Posture Is Your Next Posture

Posture isn’t about being perfect, it is about being balanced. When you’re running or walking, check in with:

• Chest open

• Shoulders relaxed

• Spine long

• Arms swinging naturally

• Steps light and short

If you feel yourself collapsing forward, simply adjust. Tiny changes make a huge difference.

Weak Glutes + Tight Hip Flexors: The Hidden Back‑Pain Duo

These two muscle groups are key players in spinal health:

• Hip flexors tighten from sitting

• Glutes switch off when they’re not used

• Lower back steps in to compensate

This imbalance is one of the most common causes of back pain in runners and walkers.

Gentle activation helps:

• Bridges

• Standing leg lifts

• Hip circles

• Mini squats

• Lunges

  
  

Warm Up Before You Walk or Run

And no, the brisk walk to meet your friend doesn’t count.

Try:

• Knee raises

• Grapevine steps

• Glute kicks

• Arm swings

• Light marching

• Hip mobility

Your body loves active stretching. It wakes up your muscles and reduces impact.

Cool Down and Listen to Your Body

This is the most important part.

Cool down with with some gentle stretching or some yoga.

If your body whispers, listen. If your body shouts, you’ve waited too long.

Working on niggles early prevents them becoming full‑blown pain.

Your Summer Spine Summary

Running and walking can be joyful, grounding, and brilliant for your wellbeing.

• Choose the right trainers

• Match shoes to terrain

• Keep posture balanced

• Activate glutes

• Release hip flexors

• Warm up actively

• Cool down gently

• Listen to your body early

This is exactly the kind of gentle, accessible spinal care I teach in clinic and in yoga classes, simple, supportive, and designed for real bodies living real lives.