Why Endurance Athletes Keep Getting Low Back Pain
(…even when it feels like you already “fixed” it)
By Luc Mahler, Chiropractor
If you’re an endurance athlete — cyclist, runner, triathlete — you’ve probably experienced it:
You do the rehab
You stretch the tight spots
The pain fades
…then right when you get back into training intensity, your low back speaks up again.
Frustrating. Annoying. Sometimes panic-inducing.
But here’s the truth:
Recurring low back pain isn’t your body failing — it’s your body protecting you.
And endurance athletes are uniquely set up for this cycle.
Let’s break down why — and more importantly — how you break out of it for good.
1) Endurance Builds Capacity — But It Doesn’t Build Stability
Your sport teaches you to go longer — but not necessarily to control how you move.
Cyclists live in a forward-flexed posture
Runners repeat the same pattern thousands of times per session
Triathletes get the best (or the worst) of both worlds
When hips and rib cages don’t rotate well, your low back becomes the “spare tire” absorbing all the motion.
Pain shows up not because you’re weak,
but because your low back is doing too many jobs.
2) Power Leaks → Compensation → Pain
Most endurance athletes have asymmetries they don’t notice:
One glute drives more than the other
One foot collapses inward
One hip locks up on extension
Pelvis subtly rotates over time
One small leak becomes a chain reaction.
Your back takes the brunt.
This is why low back pain often appears only on one side or during the harder part of your workout — like climbing, sprinting, or the back half of a long run.
3) You Fix Pain… But Not the System
This is the big one.
Most rehab stops once pain disappears — but pain is the alarm, not the fire.
Low back recovery has three phases:
Reset — reduce pain and restore mobility
Rebuild — restore stability and strength balance
Reload — return speed, volume, and race-specific demands
Most athletes stop at Step 1,
which guarantees they will be back in the clinic later.
How do you keep low back pain away?
A strong, mobile spine starts with better hips, ribs, and control.
Here are key exercises we program for almost every endurance athlete:
Adductor mobility — frees your pelvis to rotate
Glute bridge progressions — gives your hip power back
Foot stability drills — improves alignment from the ground up
Small shifts create big changes in how your spine handles load.
Your Next Race Doesn’t Need To Come With Back Pain
Your back isn’t the problem.
It’s the symptom of a system that’s slightly out of balance.
At The Movement Co, we help athletes:
Understand what’s really driving their pain
Build a personalized plan
Get out of the pain cycle — and stay out
Book a Discovery Visit
If you want a clear plan that supports both performance and longevity, we’re here to help.