Running with a Herniated Disc: Myth or Reality?
Running with a herniated disc often raises concerns about further damage to the spine, but it’s essential to clarify the different phases of a herniated disc and how they impact the body over time. Additionally, it’s important to recognize that disc degeneration is a natural process, often present even in people without symptoms.
1. Acute Herniated Disc (Less than 3 months)
In the initial stage of a herniated disc, characterized by acute pain and inflammation, the body requires time to heal. This phase typically lasts 6 to 8 weeks, during which running and other high-impact activities should be limited to avoid aggravating inflammation. Rest and low-impact activities are recommended until the symptoms improve and the inflammation subsides .
2. Chronic Herniated Disc (More than 3 months)
After the acute phase, running may actually be beneficial. Contrary to popular belief, running does not exacerbate the condition of the disc once the inflammation has resolved. Studies show that running can help strengthen the muscles that support the spine, promoting stability and potentially preventing future issues. The idea that running “ignites” a herniated disc is largely a myth. Instead, scientific evidence suggests that moderate physical activity, including running, has a positive impact on spinal health (1).
3. Disc Degeneration and Asymptomatic Individuals
Another important aspect to consider is that disc degeneration is often found in people with no symptoms at all. Research shows that many individuals with disc degeneration, bulging discs, or even herniated discs experience no pain or dysfunction (2). This highlights the point that having a herniated disc or some level of degeneration is not a catastrophic event. In fact, over time, the body can naturally adapt, and in some cases, discs can reabsorb or heal on their own . This resilience of the spine and discs underscores that regular movement, including running, is generally safe after the acute inflammatory stage has passed .
4. Disc Resorption Over Time
Interestingly, there is also evidence that herniated discs can shrink or resorb naturally over time (3). This process, known as disc resorption, occurs when the body breaks down the herniated material, allowing the disc to heal without surgical intervention (3). Combined with an appropriate exercise routine, such as running or strengthening exercises, this natural healing process supports the argument that running is not detrimental once inflammation has subsided .
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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.
3. Yu, P., Mao, F., Chen, J. et al. Characteristics and mechanisms of resorption in lumbar disc herniation. Arthritis Res Ther 24, 205 (2022). https://doi.org/10.1186/s13075-022-02894-8
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