Uphill vs. Downhill Running: What It Means for Your Back

A new study looked at how different running gradients — from steep downhill (-15%) to steep uphill (+15%) — affect posture and muscle activity. While most research has focused on the legs, this one zoomed in on the back and pelvis.

Here’s what they found:

 Downhill Running

• Increases the arch in your lower back (lumbar lordosis) → more stress on the spine

• Puts extra load on quads and calves

• Reduces side-to-side hip drop (more pelvic stability)

 Uphill Running

• Reduces arch in the lower back → less spinal stress

• Fires up the glutes and hamstrings

• Lower impact forces compared to downhill

 Flat Running = balanced between the two.

Why it matters for you:

• Downhill running may increase strain on the spine — making it riskier if you’re coming back from a back injury.

  1. Uphill running is often safer as a starting point, since it reduces spinal stress while still building lower-body strength.

  2. A smart progression for return-to-running after back issues may look like: uphill → level → downhill.

👉 At Engine Room PT, we can help you fine-tune your running mechanics, build trunk and glute strength, and design a safe progression that keeps you training hard without breaking down.