Low back pain affects millions worldwide, ranking as the leading cause of disability (Hartvigsen et al. 2018). While this might sound discouraging, recent research brings exciting news for those who love to run or wish to start but are suffering from back pain.
Gone are the days when healthcare professionals prescribed bed rest and advised against exercise. Myths prevailed that one had to sleep on the floor for six weeks. These passive approaches are outdated and disproven by science. Current research reveals a more empowering truth: running can be part of the solution rather than the problem. Here’s what the science tells us, and why this matters for you:
The Truth About Your Spine and Running: What if I told you that many pain-free runners have what we traditionally called “spine problems” on MRI? Horga et al. (2022) discovered something remarkable: over 60% of runners without any pain showed disc degeneration on MRI scans. Even more encouraging – these runners completed full marathons without their conditions worsening. This challenges our old beliefs about running being harmful to the spine.
Running: A Potential Shield Against Back Pain The news gets even better. Research by Maselli et al. (2020) suggests that runners may actually experience less back pain than non-runners. Why? Studies by Belavy et al. (2017) and Mitchell et al. (2020) revealed that running could strengthen your intervertebral discs – the natural shock absorbers of your spine. Rather than wearing down your back, running might be protective by helping to build it up!
From Walking to Running: A Path Forward: A groundbreaking new study (Neason et al. 2024) offers a practical approach to using running as treatment for back pain. Their run-walk program shows how gradual progression can lead to success. Starting with just 15 seconds of running followed by 2 minutes of walking, participants worked their way up to longer running intervals. By week 12, many participants had doubled their running distance from 1.1km to 2.7km.
Is Running Right for You? While these findings are exciting, it’s important to approach running thoughtfully. Consider these three criteria before lacing up your running shoes:
- Your Interest and Motivation: Running should be something you want to do and feel excited about trying as part of your recovery.
- Current Pain Levels: If you can complete a short 2-minute test run with minimal discomfort, you’re likely a good candidate for a running program.
- Safety First: Certain conditions, such as cauda equina syndrome or severe symptoms that worsen with impact, mean running might not be your best option right now.
Important Note: The research mentioned here focused on people with mild to moderate back pain. If you experience severe pain or specific conditions like symptomatic radiculopathy, consult with a healthcare professional before starting a running program.
A Word of Encouragement The human body is remarkably resilient, and your spine is stronger than you might think. While everyone’s journey is different, the evidence suggests that running can be part of a healthy spine’s future. Start gradually, listen to your body, and remember that movement is medicine.
We have been delivering Strength & Conditioning Classes for runners since 2018. These classes have been devised to train the key components for successful running: strength, mobility, agility, power and balance. Our classes are divided into Beginners and Intermediate level classes so that all clients are in an appropriate level class for their abilities.
Ready to Take the First Step? Remember, even Olympic marathoners started with their first step. The key is finding the right starting point for you and progressing at your own pace. The physio team are here to help guide you so book now to begin your recovery.
