Running with a Herniated Disc, is it safe?

For years, it was believed that intervertebral discs (IVDs) in humans couldn’t adapt positively to exercise due to their slow metabolism. However, a groundbreaking study by Belavý et al. (2017) challenges this notion, providing the first human evidence that specific physical activities can benefit spinal disc health.

Study Overview

• Participants: 79 healthy adults divided into three groups: non-athletes, joggers (20–40 km/week), and long-distance runners (over 50 km/week).

• Method: MRI scans assessed lumbar IVDs, focusing on hydration and glycosaminoglycan content using T2-time measurements.

• Findings:

  
  

  • Both joggers and long-distance runners exhibited higher T2-times, indicating better disc hydration and glycosaminoglycan content.

  • Evidence of IVD hypertrophy (increased disc height relative to vertebral body height) was observed, especially in long-distance runners.

  • The most significant benefits were noted in the lower lumbar discs (L4-L5 and L5-S1).

  
  
  
  

🏃‍♀️ Optimal Activity Levels

Interestingly, the study found that moderate activities like fast walking and slow jogging (around 2 m/s) were most beneficial. High-impact activities or very slow movements didn’t show the same positive effects. This suggests that there’s a “just right” intensity level where the spine benefits most from dynamic loading.

🧩Implications for Spine Health

These findings indicate that regular, moderate-intensity running or brisk walking can enhance spinal disc health, potentially delaying or preventing degenerative changes. It’s a compelling reason to incorporate such activities into your routine, especially if you’re aiming for long-term spine wellness.

And if you want to get started but don’t know where to begin, Pilates is a great way to overcome the fear of moving again after a herniated disc diagnosis!

Don’t stay stuck—come join Pilates Anywhere!

We know how to bring you back to life!

Written By: Aline de Castro.

📚 Reference

Belavý, D.L., Quittner, M.J., Ridgers, N., Ling, Y., Connell, D., & Rantalainen, T. (2017). Running exercise strengthens the intervertebral disc. Scientific Reports, 7, 45975. https://doi.org/10.1038/srep45975