-
A recent study suggests that running may relieve chronic back pain, defying the common advice to avoid it.
-
A 12-week run-walk program demonstrated an average pain reduction of 15.3 points out of 100 in participants.
-
Running could be beneficial for those with back pain, but caution and medical advice are needed before starting.
If you suffer from back pain, running is probably not the first thing that comes to mind. You might not even consider it, and most specialists won’t recommend it either. Instead, you’re often advised to do “low-impact” activities like biking or swimming. These exercises are gentler on the body because they take some weight off: in swimming, you’re nearly weightless in water, and in biking, your lower body moves to pedal, while your upper body stays supported by the seat.
But a recent study published in the British Journal of Sports Medicine is questioning this common advice. The research suggests that running might actually help relieve chronic back pain.
What the study says
The study involved 40 adults under 45, all suffering from chronic low back pain. They were divided into two groups: one followed a 12-week run-walk program, while the other received standard care. The run-walk program involved three 30-minute sessions per week, alternating between 2-4 minutes of running and walking breaks. As the weeks progressed, the running time increased, allowing participants to build endurance gradually.
Did running help with back pain?
After 12 weeks, participants were asked to rate their pain reduction on a 100-point scale. On average, they reported a decrease of 15.3 points. While that may not seem like a huge number, it’s still a significant improvement. Additionally, participants showed better mobility, performing more movements with less effort. The control group, however, showed much less improvement, with results that were hardly comparable to those in the active group.
Rethinking what we know
While swimming and biking are still great for your health, the key takeaway is that walking and running may be equally effective for those with back pain. They’ve now earned their place alongside other therapeutic activities.
Is it really safe?
It’s understandable why running hasn’t been widely recommended for back pain. After all, the impact from your feet hitting the ground sends force up through your legs and into your back. This might seem counterintuitive if your back already hurts. But the study suggests there’s no strong evidence to support the idea that running is harmful for back pain sufferers. In fact, running is accessible to most people, requires minimal equipment (just shoes and some comfortable clothes), and is an activity that many people already enjoy. Could it be the solution for back pain? The study suggests it could be, though it’s not guaranteed for everyone.
But wait before you tie your shoes
Before you start running to combat back pain, let’s be clear: running isn’t a one-size-fits-all solution. Other factors need to be considered.
First, the study involved a relatively small sample of participants, so more research with larger groups is necessary before concluding that running is a solid solution for back pain in general.
Second, it’s important to note that participants in the study were supervised by experts, which might have influenced their results. They weren’t just running on their own—they were guided by professionals who designed the program and were available for advice.
Additionally, a few participants reported knee and ankle pain, which are common side effects when starting a new exercise routine, especially running. While these side effects weren’t severe enough to outweigh the benefits, they are still something to be aware of.
So, should you run with back pain?
Whether running is a good idea depends on several factors: the intensity of your pain, the severity of your condition, and the underlying cause (is it inflammation? Trauma?). The key is to start slowly, listen to your body, and stop if something doesn’t feel right. And, as always, consult a doctor before incorporating running into your routine. Running might be a breakthrough for your back pain, but it’s not worth risking your health if it turns out not to be the right solution for you.
(Via Running Magazine)