Is running bad for your discs?

Running isn’t inherently bad for your spinal discs, but its impact depends on factors like your technique, frequency, and overall spinal health. Let’s break it down:

Spinal discs act as cushions between your vertebrae, absorbing shock and allowing flexibility. Running, especially on hard surfaces, creates repetitive impact that can stress these discs. Studies suggest that moderate running doesn’t typically harm healthy discs—in fact, it may even benefit them by improving circulation and nutrient exchange, which discs rely on since they lack direct blood supply. However, excessive running, poor form (like overstriding or slouching), or pre-existing conditions (e.g., disc degeneration, herniation) can increase risks like disc wear or irritation.

For most people with healthy spines, running is fine and even strengthens supporting muscles, reducing strain on discs over time. Research, like a 2017 study in Scientific Reports, found that regular runners had healthier lumbar discs compared to sedentary folks, possibly due to adaptive strengthening. But if you’ve got disc issues already—say, a bulge or herniation—the jarring motion could worsen symptoms like pain or nerve pressure, especially without proper care.

What You Can Do:

• Form Matters: Land softly, keep strides short, and avoid hunching—good posture spreads the load evenly.

• Surface: Opt for trails or tracks over concrete to cut impact.

• Shoes: Use cushioned, supportive footwear to absorb shock.

• Listen Up: If you feel back pain during or after runs, ease off and check with a physio (handy since you’re in that field!).

• Strengthen: Core and back exercises (e.g., planks, bridges) protect your spine by stabilizing it.

If you’re worried about your specific spine—like past injuries or odd symptoms—it’s worth a chat with a professional who can assess you.

*Please note the above should not be considered medical advice.