Could running actually help with low back pain?
If you’ve been living with ongoing low back pain, it can feel frustrating and worrying — when is it going to get better? Will it ever get better?
On top of that, it can be hard to know what you should and shouldn’t do. Chances are you’ve been told to keep moving, but when it comes to actual exercise you may have heard things like: “Stick to swimming” or “Running’s not good for your back.”
For many people, that’s put running firmly in the too-risky basket.
But new research says otherwise — and it’s good news for anyone who’s been missing their runs (or secretly wanting to give it a go).
The Study (in plain language)
A recent study called the ASTEROID trial looked at whether a gentle run-walk programme could actually help people with ongoing back pain (the type that lingers for three months or more).
Here’s what they found:
Pain dropped – people who followed the programme reported less pain.
Function improved – they were moving more easily in daily life.
It was safe – no major flare-ups, just the usual small niggles that come with starting running.
Commitment was high – most people stuck with the plan.
In other words: running didn’t make things worse — it actually helped.
What the programme looked like
This wasn’t a “go out and smash 5k” type of plan. It began very gently: 15 seconds of running, followed by two minutes of walking. (Yes, that still counts as running — and no, you don’t need to be Usain Bolt. The point is to start easy.)
From there, the programme gradually increased to a few minutes at a time, with plenty of rest breaks. The golden rule? Go at your own pace. People only moved forward when they felt ready — and could step back if things flared up.
Why this matters
For years, advice around back pain has been full of fear and “don’ts.” But this research shows:
Running can be safe with back pain — when introduced gradually.
You don’t need to be completely pain-free to begin.
Moving more (not less) is one of the best things you can do for your back.
Practical tips if you want to try running with back pain
Start slow – even 15 seconds of running followed by 2 minutes of walking is enough.
Progress gradually – only increase your running intervals when you feel comfortable.
Listen to your body – if pain spikes or new soreness appears, repeat the same stage or step back.
Prioritise good footwear – supportive, well-fitting shoes help reduce impact.
Include strength work – exercises for your legs, hips, and core build resilience.
Plan recovery days – avoid running every day, especially in the beginning.
Seek guidance – a physio can monitor your technique and help you adapt if needed.
Our take
We see this all the time — staying active is one of the best things you can do for your back. And now we’ve got solid research showing that running (done the right way) can be part of that journey.
If you’ve been nervous about running because of back pain, we can:
Check if you’re ready to start
Build you a personalised run-walk plan
Support you through any flare-ups along the way
Bottom line: You don’t have to fear running with back pain. With the right plan, it could be your next step towards less pain, more confidence, and a healthier, more active life.
The actual programme for you to follow & Specifics of the study
The actual run-walk programme
Alright — so what did they actually do?
This wasn’t a “go out and jog” plan. It was carefully designed to start very gently and build up gradually.
Participants began at Stage 1, 2, or 3 depending on their tolerance in a simple 2-minute run test. They only moved forward when they felt ready, and could pause or step back if they had a flare-up.
Here’s how the early stages looked:
Stage 1: Run 15 seconds → Walk 2 minutes
Stage 2: Run 30 seconds → Walk 2 minutes
Stage 3: Run 45 seconds → Walk 1 minute 55 seconds
Stage 4: Run 1 minute → Walk 1 minute 30 seconds
Stage 5: Run 1 minute 15 seconds → Walk 1 minute 15 seconds
Stage 6: Run 1 minute 30 seconds → Walk 1 minute
The programme continued over 13 stages, finishing with 3 minutes running / 15 seconds walking. Each session repeated the intervals 6–10 times.
If you like the details — here’s how the study worked
Researchers worked with 40 adults aged 18–45 with ongoing low back pain.
Half followed a 12-week progressive run-walk programme, delivered online and supported by an exercise physiologist.
The other half stayed on a waitlist (no change to their usual activity).
Progress was measured using:
Pain levels (current, average, and worst pain on a 100-point scale)
Function (Oswestry Disability Index)
The results after 12 weeks
Pain: The running group had significantly lower average pain than the control group.
Function: Disability scores improved.
Safety: No serious flare-ups of back pain. Just one person reported more pain, while several noticed less.
Niggles: Seven people had minor lower-limb aches — the same kind that often happen when anyone starts running.
Commitment: No one dropped out. Adherence was 70%, which is excellent for a new programme.
