Rethinking the Fear: Running With a Vertebral Disc Issue Isn’t Always Dangerous

Why Disc Injuries Create Fear

Back pain can be frightening, especially when it involves a disc.Most people immediately imagine fragility, risk, and long-term limitations.

But research is clear:movement helps healing — fear delays it.

What Modern Evidence Really Shows

Multiple clinical guidelines from Europe, Australia, Canada and the US highlight:

• Discs heal and remodel with time

• Running rarely damages structures

• Pain ≠ tissue damage

• Staying active accelerates recovery

• Avoidance predicts more chronic pain

Sensitisation vs. Damage

After 4–6 weeks, disc inflammation settles.Beyond this stage, pain usually reflects:

• heightened sensitivity of nerves

• lowered movement confidence

• stress, fatigue, and protective behaviour

• lack of load tolerance

  
  

This explains why symptoms fluctuate but do not reflect danger.

Why Stopping Running Can Slow Recovery

Total rest causes:

• deconditioning

• increased fear

• reduced load tolerance

• slower recovery

• higher risk of long-term pain

• 
  

The solution isn’t to stop — but to reintroduce load gradually.

A Safe Return-to-Running Framework

A structured program usually includes:

Relative rest during flare-ups

Not bed rest — just reduced intensity.

Strengthening key muscle groups

Glutes, hamstrings, calves, trunk stabilisers.

Graded impact exposure

Walk → jog → intervals → continuous running.

Symptom-guided progression

A small increase in discomfort is normal,a sharp, lasting increase means adjust load.

Building confidence, not fear

Understanding the difference between hurt and harm is essential.

When to Consider Physiotherapy

Professional guidance is useful if:

• running increases pain significantly

• symptoms affect daily life

• fear limits movement

• flare-ups become recurrent

A modern, movement-based physiotherapy approach helps you rebuild load tolerance, confidence, and long-term resilience.

I provide structured and evidence-based online physiotherapy for patients worldwide, offering clinical assessment, diagnosis, and personalised rehabilitation.

I also receive patients in person at my physiotherapy clinic in Phnom Penh.

You can begin your online physiotherapy session through the dedicated platform:

https://www.studiohealthon.com/online-physiotherapy

More information on clinical standards and supporting evidence is available here:

https://www.studiohealthon.com/online-physiotherapy-clinical-evidence

Yannick Sarton, MSc Physiotherapist

International Online Physiotherapy & In-Clinic Care, Phnom Penh

References:

1. Belavý DL, Quittner MJ, Ridgers N, Ling Y, Connell D, Rantalainen T. Running exercise strengthens the intervertebral disc. Sci Rep. 2017 Apr 19;7:45975. doi: 10.1038/srep45975. PMID: 28422125; PMCID: PMC5396190.

2. Chadha M, Srivastava A, Kumar V, Tandon A. Disc Degeneration in Lumbar Spine of Asymptomatic Young Adults: A Descriptive Cross-Sectional Study. Indian J Orthop. 2022 Mar 20;56(6):1083-1089. doi: 10.1007/s43465-022-00619-2. PMID: 35669019; PMCID: PMC9123103.