If you want to solve a problem, you have to go to the source. The only problem: Pinpointing the source of your back pain can be somewhat tricky. The discomfort can stem from your running, but also activities beyond your workouts, like lifting something that’s too heavy or sleeping on a brand new mattress.
To target these areas and activate these muscle groups, try bodyweight squats, mini band lunges, pogo jumps, and standing spinal rotations. Also, jog in place or walk for a few minutes before you start picking up the pace, he adds.3. You’re Wearing the Wrong Shoes Finding the right pair of running shoes will help improve shock absorption, which can decrease back pain. When determining which shoes to choose, it’s all about your running gait, Aaron Mares, M.D.