Can Running Help Relieve Your Low Back Pain? Here’s What the Latest Research Says

Low Back Pain: The Global Challenge

Low back pain is a common issue, affecting millions of people worldwide. In fact, it is the leading cause of disability (Hartvigsen et al., 2018). While this may sound discouraging, recent studies bring some exciting news — especially for those who enjoy running or want to start but have been held back due to back pain.

In the past, healthcare professionals often recommended bed rest and avoiding exercise for those suffering from back pain. Myths such as “you must sleep on the floor for six weeks” prevailed. However, thanks to recent research, these outdated, passive approaches have been debunked. Running, once thought to aggravate back pain, is now considered a potential solution rather than the problem. Let’s dive into the science behind it and what it means for you.

The Truth About Running and Your Spine

Can You Run with a “Problematic” Spine?

You may be surprised to learn that many pain-free runners actually have spine problems that show up on MRI scans. A study by Horga et al. (2022) found that over 60% of runners without any back pain had disc degeneration visible on their MRI results. Even more striking — these runners successfully completed full marathons without their conditions getting worse.

This discovery challenges the old belief that running is inherently damaging to the spine. In fact, the evidence suggests otherwise. Running may not only be safe for your spine but could also help maintain its health.

Running: A Shield Against Back Pain?

Running might not only be safe for the back, but it could also be protective. Research by Maselli et al. (2020) shows that runners tend to experience less back pain compared to non-runners. But why? According to studies by Belavy et al. (2017) and Mitchell et al. (2020), running helps to strengthen your intervertebral discs, which act as the natural shock absorbers in your spine. Rather than wearing down your back, running helps to build it up and could reduce pain over time.

Starting with Walking, Moving to Running: A Practical Approach

One of the most exciting breakthroughs comes from a recent study (Neason et al., 2024) that explored how a run-walk program can help reduce back pain. The study used a gradual approach: participants started with 15 seconds of running, followed by 2 minutes of walking, and slowly worked their way up. By the 12-week mark, many participants had increased their running distance from just 1.1 km to 2.7 km.

This approach shows that running can be an effective tool in your back pain recovery, as long as you take it slow and gradual.

Is Running Right for You?

While these findings are promising, it’s important to approach running thoughtfully and to make sure it’s the right fit for you. Consider the following before lacing up your running shoes:

1. Your Interest and Motivation: Running should be something you genuinely want to try as part of your recovery process. Enthusiasm will help keep you motivated.

2. Current Pain Levels: If you’re able to complete a short, 2-minute test run with minimal discomfort, you may be ready to start a running program.

3. Safety First: For some conditions, running might not be advisable. If you have cauda equina syndrome or experience significant symptoms that worsen with impact, you may need to explore other options. Always check with a healthcare professional before starting any exercise program.

Important Note: The studies mentioned here focused on mild to moderate back pain. If you experience severe pain or conditions like symptomatic radiculopathy, it’s essential to consult with a healthcare professional before starting a running regimen.

A Word of Encouragement

Your spine is stronger than you might think. Research shows that with the right approach, running can be a powerful tool in managing and even relieving low back pain. As with any form of rehabilitation, the key is to start slow, listen to your body, and progress at your own pace.

Strength & Conditioning for Runners

At The Jersey Sports & Spinal Clinic, we’ve been providing Strength & Conditioning Classes for runners since 2018. These classes are designed to improve strength, mobility, agility, balance, and power — all key components for successful, injury-free running.

Our classes are tailored to meet the needs of runners at all levels. Whether you’re a beginner or more experienced, we have classes that ensure you train at an appropriate level for your abilities.

Ready to Take the First Step?

Remember, even Olympic marathoners had to take their first step. The key to success is finding the right starting point for you and progressing at a pace that suits your body’s needs. Our physiotherapy team is here to guide you through the recovery process and ensure you stay on track.

Book your appointment today and start your journey to a pain-free, active lifestyle.