Why Running Can Be Tough on Your Low Back and Knees – And How Chiropractic Can Help

Running: Great for the Heart, Hard on the Joints

Running is one of Wellington’s favourite ways to stay fit — from laps around the waterfront to bush trails on the weekends. It boosts cardiovascular health, helps manage stress, and keeps the body moving.

But here’s the catch: every stride places a surprising amount of stress on your joints. Research shows your knees absorb forces up to three times your body weight with every step【1】. Your spine also works overtime to absorb shock and keep you upright. That’s thousands of impacts in a single run — no wonder many runners report back stiffness or knee pain over time.


Why the Low Back Struggles with Running

Your low back isn’t just a stabiliser; it also acts like a spring during running. Problems arise when:

  • The spine isn’t moving properly: Joints that lose motion put more stress on surrounding muscles and discs【2】.
  • Core and glute muscles aren’t doing their job: When stabilisers are weak, the spine takes the brunt of the load.
  • Repetitive strain builds up: Over time, the same force over and over can lead to stiffness or long-term changes in the discs【3】.

Why the Knees Often Hurt

The knee joint takes the most direct pounding during running. Common complaints include:

  • Runner’s knee (patellofemoral pain): Caused by the kneecap not tracking properly.
  • IT band friction: A tight band along the side of the thigh rubs against the knee, often linked to hip and pelvic imbalance【4】.
  • Cartilage wear: Years of repetitive stress can speed up degenerative changes.

It’s important to note — many knee issues aren’t just “knee problems.” They’re often linked to how the hips and pelvis are moving above.


How Chiropractic Care Supports Runners

At our Wellington chiropractic clinic, we work with runners who want to reduce pain, improve performance, and prevent injuries. Chiropractic care is not about masking pain; it’s about correcting the underlying movement issues that create stress in the first place.

Here’s how it helps:

  • Spinal adjustments: Restore proper motion to stiff joints, taking pressure off the low back.
  • Pelvic balancing: Keeps your gait even and reduces uneven force on the knees.
  • Nervous system support: Adjustments improve coordination and muscle control, helping your body adapt better to impact【5】.
  • Prevention as well as recovery: Addressing small issues before they build up helps you run stronger for longer.

A growing body of research supports these effects. For example, chiropractic adjustments have been shown to improve proprioception (your brain’s awareness of body position), which is key for stability and injury prevention【6】.


Keeping Wellington Runners Moving

Running can be one of the best things you do for your health — but only if your body is moving well enough to handle it. If you’ve noticed recurring stiffness, knee twinges, or low back tightness after your runs, your body may be signalling that something isn’t working as it should.

Chiropractic care offers a natural, evidence-informed way to restore balance, reduce stress on your joints, and keep you running comfortably — whether you’re preparing for your next half marathon or just enjoying a jog around the bay.


References

  1. Kulmala J-P, et al. Running speed and sex affect knee loading in runners. J Orthop Sports Phys Ther. 2013.
  2. McGill SM. Low back stability: from formal description to issues for performance and rehabilitation. Exerc Sport Sci Rev. 2001.
  3. Battie MC, et al. Genetic and environmental effects on disc degeneration. Spine. 2004.
  4. Fredericson M, et al. Iliotibial band syndrome in runners: innovations in treatment. Sports Med. 2000.
  5. Paige NM, et al. Association of spinal manipulative therapy with clinical benefit and harm for acute low back pain. JAMA. 2017.
  6. Haavik H, Murphy B. Subclinical spinal pain and its impact on sensorimotor integration: a summary of the evidence. Chiropr Man Therap. 2012.

Experience Limitless Movement Chiropractic Care in Wellington

If you’re in Wellington and looking for expert chiropractic care, we’re here to help. At Limitless Chiropractic, we focus on helping you move better, feel stronger, and live without limits. Book your appointment today and take the first step toward a healthier, more mobile you!


Ready to begin or continue your healing journey? Let’s work together to unlock your body’s natural potential for wellness.

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or call us at (04) 891 0911

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