Understanding the Superficial Back Line: A Runner's Perspective
If you’re a runner dealing with recurring tight hamstrings, low back tension, or even plantar fasciitis, you might be treating symptoms versus the system - missing the bigger picture. Enter the Superficial Back Line (SBL), one of the body’s key fascial pathways that links your feet to your forehead in one long tension-transmitting chain of fascia.
Let’s break it down through a runner’s lens.
What Is the Superficial Back Line?
The SBL is a fascial line described by Thomas Myers in Anatomy Trains. It connects the:
Plantar fascia (bottom of your feet)
Achilles tendon and calf muscles
Hamstrings
Sacrotuberous Ligament
Erector Spinae ( spinal muscles)
And even up to the scalp fascia and forehead
This line allows your body to remain upright and helps spring through each stride. When one segment is out of sync-tight, restricted, or overused - the whole system pays the price.
Why Runners Should Care
Most runners focus stretching hamstrings or rolling out calves. But the problem may stem from another part of the chain or an entirely different chain:
Heel pain? Could be coming from a posture dysfunction in the hips.
Chronic low back stiffness? Your feet or calves might be to blame.
Poor posture on long runs? Look at head/neck alignment or deep fascial tension through the front of your body.
The SBL is a prime example of regional of system versus symptom: dysfunction in one area can create pain or restriction in another.
Common Postural Patterns in Runners
Many runners present with:
Anterior pelvic tilt, which increases tension through the hamstrings and lumbar
Forward head posture, over tensioning and weakening of the part of the SBL
Overstriding, placing excessive shock/load on the posterior chain.
These patterns create chronic tension that won’t go away with isolated stretches or foam rolling.
Tips for Runners to Support the SBL
Train Your Posterior Chain: Incorporate eccentric hamstring and glute work.
Move Differently: Add movement variability - trail runs, hills, mobility drills that run you through full range of motion
Restore Fascia, Not Just Muscle: Manual therapy that considers full-line tension (ie..Myofascial Sports Therapy) is a game-changer.
Watch Your Posture: Even your desk and sleep posture impacts your running posture.
Final Thoughts
Your body is interconnected. Running pain-free isn’t just about stretching what’s tight - it’s about understanding why it is tight. The Superficial Back Line offers a roadmap to better posture, improved performance, and injury resilience.
If you are ready to experience what a fully integrated treatment plan feels like, book a session and let’s look at your movement from the top down - literally.