Is Running BAD for your discs?

Running and Your Spine: A New Look at Intervertebral Disc Health

There’s a common myth that running is bad for your back. But a new systematic review published in Sports Health tells a different story. This review combined 13 studies with 632 participants to investigate how running affects the health of intervertebral discs—the cushions between the vertebrae in your spine.

How Running Affects Your Spine

The review looked at two types of studies: some measured how running affected spinal height, while others used MRI to observe changes in disc composition. Here’s what the research found:

Temporary Compression: Running causes temporary compression of the discs. This means that during a run, discs lose some water content and slightly shrink in height.
Supercompensation Between Runs: After the run, your discs supercompensate by drawing water and glycosaminoglycans back in. These are important for keeping your discs hydrated and healthy. Over time, this process can actually improve disc health.
Stronger, Healthier Discs: Habitual runners were found to have healthier and stronger discs than non-runners. So rather than damaging your spine, regular running appears to build resilience in your intervertebral discs.

Takeaways for Runners

This study is great news for runners and those hesitant to start due to back pain concerns. Here’s what you should know:

Running is Safe for Your Back: The temporary disc compression during a run is completely normal and healthy. The key is the recovery between runs, where your body replenishes lost fluids and nutrients.
Regular Running Builds Stronger Discs: Over time, the cycles of compression and supercompensation make your discs more resilient, reducing the risk of spinal issues.
No Need to Fear Running: If you’ve been avoiding running due to fears of back injury, this study shows that running is not only safe but can actively improve your spinal health.

Incorporating regular runs into your routine can be a powerful way to maintain a healthy back. So, lace up those running shoes and start reaping the benefits for your spine!

Reference: Shu D, Dai S, Wang J, Meng F, Zhang C, Zhao Z. Impact of Running Exercise on Intervertebral Disc: A Systematic Review. Sports Health. 2024;0(0). doi:10.1177/19417381231221125