Can You Run With a Herniated Disc? Here's What You Need to Know to Avoid Making It Worse

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If you enjoy running but suffer from a herniated disc, the question you are probably asking yourself is: “Can I continue running without making my condition worse?” The answer might surprise you.

Running is often perceived as an activity that puts stress on the back, especially for people with a herniated disc. However, studies show that, when done correctly, it can not only prevent symptoms from worsening, but can also strengthen the spine.

In this article, we'll explore essential adjustments to make to your running routine, answer top questions from runners with a herniated disc, and share actionable tips for continuing to run safely.

Important points to remember:

  • Yes, it is possible to run with a herniated disc under certain conditions.
  • Le progressive overload principle is the key to safely returning to racing.
  • Adjustments in speed, posture and shoe type can make a big difference.
  • A study has shown that the absence of stress on the back, as in astronauts, increases the risk of herniated discs.

Running with a Herniated Disc: Is It Really Possible?

The answer is yes, but with caution. Contrary to popular belief, running, if it is well adapted to your condition, can help strengthen back muscles and improve the spine's tolerance to shocks.

Key study: the case of astronauts

A study of astronauts found that they were 2,8 times more likely to develop a herniated disc after their mission, due to the lack of stress on their spines during their time in zero gravity. 【43†source】 This shows that the lack of mechanical stress can weaken your back. Conversely, progressive stress, such as running, can strengthen your spinal discs.

The Secret to Safe Running: Progressive Overload

The secret to running without aggravating a herniated disc lies in progressive overload. This means you have to start slowly, with short runs and walking intervals, then gradually increase the intensity and duration. Here's how it works:

  • Start with short sessions on a flat treadmill, with no incline. For example, alternate between 30 seconds of running at 8 mph and 30 seconds of walking at 5 mph for 15 minutes.
  • Assess your pain : If no pain occurs (green light), you can gradually increase the duration of the run or decrease the walking intervals. If slight pain appears but disappears quickly (orange light), maintain this intensity until it becomes comfortable.
  • Avoid rapid progression : If the pain worsens and persists after the race (red light), this indicates overload, and you should decrease the intensity.

Adjustments to Make for Pain-Free Running: 8 Practical Tips

Here is 8 Adjustments You Can Apply during your run to reduce back pain:

  1. Reduce speed : Walking briskly or reducing your pace can reduce the impact on the spine.
  2. Adjust your step length : Shorter steps reduce stress on the discs.
  3. Change your posture : A slight tilt of the trunk forward or backward can relieve some lumbar pressure.
  4. Adopt a mid-foot strike : This helps distribute forces more evenly across your body.
  5. Strengthen your abs : Slightly contracting your abdominal muscles while running can stabilize your spine.
  6. Breathe deeply : Controlled breathing reduces tension throughout the body.
  7. Avoid uneven surfaces : Choose flat terrain to minimize the risk of false movements.
  8. Change your shoes : Shoes that are right for your condition can have a significant effect.

Best Shoes for Running with a Herniated Disc

Choosing the right shoes is essential for running without aggravating a herniated disc. Here are the two main categories of shoes:

Minimalist shoes

They promote better proprioception and strengthen the intrinsic muscles of the foot. However, they offer less cushioning and may increase the risk of injury in beginners.

Maximalist shoes

More cushioned, they are often more comfortable for beginners and offer good support. However, they can encourage poor running technique, including a heel strike.

My advice : Start with maximalist shoes, then gradually introduce more minimalist styles to strengthen your feet.

A free program to help you get back to running

To help you resume physical activity safely, I invite you to try my 21 day program against back pain, 100% free.

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For a more comprehensive approach, discover Lombafit Studio, a platform dedicated to guided exercises to relieve and prevent back pain.

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References

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