Let’s be real — running’s always had a bad rap when it comes to chronic low back pain. Too much impact, too risky, too... ouch. But a 2025 study says: not so fast. With the right dosage, running might actually help people with chronic low back pain feel better.

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The ASTEROID Trial – Here’s the Breakdown‍

Chronic low back pain is one of the most common reasons adults experience ongoing discomfort. For years, running has been thrown into the “avoid at all costs” category — mostly out of fear that it could make symptoms worse.

The study involved forty adults aged 18–45 (average age 33), with an equal split of male and female participants, all diagnosed with non-specific chronic low back pain.
Participants completed a 12-week structured run–walk program, and their outcomes were compared to those who didn’t run. 

‍The Running Program Included:

• Adults with chronic low back pain who hadn’t run in 3+ months
• 30-minute sessions, 3 times per week
• Gradual interval-based run–walks
• A digital program with remote guidance
• Ongoing support from an Accredited Exercise Physiologist

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Key Findings of the study:

✅ People stuck with it – 70% completion rate
✅ Less pain and disability in runners compared to non-runners
✅ It was safe – no serious injuries reported

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So What Does This Mean?

Running isn’t off-limits if you’ve got chronic low back pain.
With structure, guidance, and smart progression, running can be:
• Safe
• Effective
• And even protective for your spine

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My Takeaway: Running is awesome — and so are YOU!

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Don’t let misinformed health professionals, that nosey coworker, or your know-it-all uncle scare you away from doing the exercise you love.
When dosed appropriately, running can be part of your rehab, not something you need to quit.

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How Can We Help?

Have you been told you shouldn’t run anymore because of back pain — but you want to?

Whether you’re looking to return to running or start fresh with a personalised plan, we’re here to help.

Book your initial assessment with one of our team members today and let’s map out your path to running, recovery, and long-term confidence in your body. ‍

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Reference:

Neason C, Samanna CL, Tagliaferri SD, et al.
Running is acceptable and efficacious in adults with non-specific chronic low back pain: the ASTEROID randomised controlled trial.
British Journal of Sports Medicine. 2025;59:99–108.

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