San Diego Runners: Your Low-Back Pain May Be a Single-Leg Problem

Brandon Pascual
May 19
2 min read

Updated: 5 days ago

Person who is a runnerdoing a leg exercise on a black platform while a physical therapist in red shorts and orange shoes observes in a gym with colorful equipment.

Understanding Back Pain During Increased Mileage

Most marathon training plans talk about long runs and tempo paces. Few talk about the fact that running is 170+ single-leg landings every minute. When one hip can’t hold your center of mass, the pelvis drops, the trunk wobbles, and your lumbar joints absorb the extra twist—mile after mile along Mission Bay or the Silver Strand.

“I’m training for a marathon and low-back + hip pain were crushing my long runs. After a few weeks on Brandon’s single-leg program, I’m logging higher-mile weeks pain-free. Highly recommend his active PT.” — Michael G., Pacific Beach

Click here to read full review.

The Science in Plain English

Ground-reaction force travels straight up the leg.
If your knee caves or hip drops, that force angles into the spine.
Glute med and deep core are the body’s side-to-side shock absorbers.
Weakness here shows up as a “pelvic dip” on slow-motion video.
One strong squat doesn’t equal two stable hips.
Bilateral lifts build power, but they let the dominant side hide the weaker one.

Runner with back pain performing squats with a physical therapist in a gym. Black and red decor, neon "Progress" sign in background. Focused and determined mood.

How to Add Single-Leg Strength—Without Overhauling Your Plan

Anchor Day: Slide one 15-minute stability block after an easy run.
Classic Move, New Rule: Do your favorite lift—but on one leg (e.g., split squat instead of back squat).
Keep It Heavy Enough: Choose a load that makes the last two reps slow; you’re training control, not just balance.
Progress with Range, Not Reps: Lower the rear foot, raise the step height, add a slight hop—tiny changes equal big gains without crushing recovery.

We’re not handing out a plug-and-play program here—because the right exercise, load, and frequency depend on your history, stride, and weekly volume.

Race-Week Reminder

Four people with back pain running along a concrete wall under sunlight. One wears a red shirt, another in purple. Energetic mood with casual athletic wear in San Diego.

In the taper you’ve already cut miles. Keep a light single-leg drill (isometric hold or walk-through carry) every three days. It tells the nervous system, “We still need these muscles,” without adding fatigue.

FAQ (Quick & Direct)

Is single-leg work safe for an irritated back?

Yes—if loaded gradually. We start many runners with body-weight split-stance holds and build from there.

Do I have to ditch regular squats and deadlifts?

No. Keep them for power; just add focused single-leg sets so both hips learn to carry their share.

Will imaging help my low-back pain?

Not unless you have numbness or major strength loss. Most runner back pain is a coordination issue solved by targeted loading, not scans.

Next Step: Our Active Back & Hip Reset Assessment

We’ve opened 8 discounted spots for the week of May 13–17—just $99 before our evaluation rate rises on May 27. In 60 minutes we film your stride, test single-leg control, and map the exact drills that fit your mileage.

These slots fill fast (usually within 48 hours). Visit our website here, or call or text (619) 268-1397 to claim yours and run San Diego’s next marathon on a pain-free back.

Steady hips, strong single legs—happy miles. Let’s build yours.