Key Points
- Traditional views on running and disc health: Running has been traditionally seen as potentially harmful to spine health due to high impact forces.
- Study insights: Recent studies indicate that running can have positive effects on intervertebral disc (IVD) health.
- Assurance from research: The studies provide evidence that running does not necessarily damage the spine and may improve disc hydration and overall spine health.
- Impact on spine health: Running can help maintain or even increase disc height and improve spine resilience.
- Practical advice: Understanding these findings can encourage more people to incorporate running into their fitness routines safely.
What is traditionally understood about running and disc health?
Traditionally, running has been considered a high-impact activity that might negatively affect spine health. The vertebral column, which includes the intervertebral discs (IVDs), is subjected to compressive and shear forces during running. These forces were thought to contribute to disc degeneration, back pain, and overall deterioration of spine health.
The intervertebral discs act as cushions between the vertebrae, absorbing shock and allowing for flexibility in the spine. Concerns arose that the repetitive impact of running could lead to excessive wear on these discs, causing them to lose height and potentially leading to conditions like herniated discs or chronic back pain.
What does the study tell us?
Recent studies, including those reviewed in the provided articles, challenge the traditional view that running is harmful to disc health. Instead, they suggest that running can have beneficial effects on the spine. Key findings include:
- Increased disc hydration: Running may promote better hydration of the discs. Hydrated discs are healthier and more resilient, able to better absorb shocks and reduce the risk of injury.
- Maintenance of disc height: The research shows that running helps maintain or even increase the height of the intervertebral discs. This is crucial because loss of disc height is associated with degeneration and pain.
- Enhanced nutrient flow: The repetitive motion of running enhances nutrient flow to the discs. This improved nutrient exchange supports disc health and recovery from daily wear and tear.
- Spine flexibility and strength: Regular running strengthens the muscles surrounding the spine and improves overall flexibility. This contributes to better spine health and reduces the risk of injuries.
With this information, how does it give us assurance and confidence that running improves spine health?
The findings from recent studies provide several reasons to feel confident about the positive impact of running on spine health:
- Scientific evidence: The studies conducted on the effects of running on intervertebral disc height and hydration are based on rigorous scientific methods. For example, measurements taken from elite runners showed significant benefits to disc health, challenging the previous assumptions that running is harmful.
- Comparison with other activities: The research highlights that the dynamic loading during running, although high, does not necessarily translate to negative outcomes for the spine. In fact, the spine’s adaptive responses to the stress of running appear to promote better disc health compared to sedentary activities.
- Biomechanical understanding: Understanding the biomechanics of running reveals that the spine’s natural structure and function are well-suited to handle the repetitive stresses of running. The discs’ ability to absorb and redistribute forces helps protect them from damage.
- Practical observations: Observations of long-term runners show that they do not necessarily suffer from higher rates of disc degeneration or back pain compared to non-runners. This practical evidence supports the idea that running, when done correctly, is beneficial for spine health.
Conclusion
Running has long been viewed with caution regarding its impact on spine health. However, recent studies provide compelling evidence that running can be beneficial for intervertebral disc health. By promoting disc hydration, maintaining disc height, and enhancing nutrient flow, running supports a healthy spine. These findings give us the confidence to recommend running as a safe and effective exercise for improving overall spine health, provided it is done correctly and with proper precautions.
Not sure how to get started? Contact our Physiotherapist today to find out more!
References
White, T. L., & Malone, T. R. (1990). Effects of running on intervertebral disc height. Journal of Orthopaedic & Sports Physical Therapy, 12(4), 139-146.
Frequently Asked Questions
Is running bad for your spine?
No, recent studies suggest that running can improve spine health by maintaining intervertebral disc height and hydration.
Can running cause disc degeneration?
There is no evidence that running causes disc degeneration. In fact, running may help maintain healthy discs by promoting hydration and nutrient flow.
How does running affect intervertebral discs?
Running promotes better hydration, maintains disc height, and enhances nutrient flow to the intervertebral discs, supporting overall spine health.
Can I run if I have back pain?
If you have back pain, consult with our Physiotherapist before starting a running program. We can help determine if running is appropriate for you and suggest modifications if needed.
