Can I still run if I have a lumbar disc herniation?

A few days ago, someone asked, "Can I still run if I have a herniated disc?"

Let me first state the conclusion: "Patients with lumbar disc herniation can run and are recommended to run." Of course, the rigorous expression should be "Most patients with lumbar disc herniation can do correct aerobic jogging during the remission period of the disease."

Logically speaking, it is not difficult to understand: first find the correct measures to protect the lumbar spine, then learn the relevant knowledge of correct running, and find the intersection between them to focus on strengthening: "core muscle group, that is, waist and back muscle training; control weight."

Many people think that the ups and downs and left and right twisting of running will cause compression of the intervertebral disc and increase the degree of herniation. This is actually a misunderstanding.

The correct running posture requires a stable core, no shaking from side to side, and less ups and downs (sports watches will display the distance of ups and downs, and more professional sports watches will also be equipped with a small recorder to improve the accuracy of the data). Simply put, it is "running close to the ground", and excellent runners can keep the soles of their feet within 6cm of the ground. Sometimes walking on the road feels relatively flat, but when you actually run, you will feel bumps and bumps.

People who don't run take it for granted that the pressure from the ups and downs of the body when running hits the intervertebral disc. In fact, this is not called "running" but should be called "skipping".

Runners should also do muscle strength training regularly, among which the most important is the strength training of the lumbar and back muscles, which is consistent with the prevention and treatment of lumbar herniation: strengthening the lumbar and back muscles, improving the stability of the lumbar column, and reducing the load pressure on the intervertebral disc.

Most runners are not overweight. As the saying goes, "thin as a bolt of lightning." For example, I personally lost more than 40 kilograms after running. It is easy to understand that this is also beneficial for the prevention and rehabilitation of lumbar disc herniation.

A mature runner, because of the habit of long-term running, will consciously maintain a "high-energy posture": standing like a pine tree, sitting like a bell. This is also good for lumbar disc herniation.

To sum up, as a "lumbar disc herniation" and "runner", you need to learn the relevant knowledge of these two aspects, find the intersection that is beneficial to both of them, and consciously practice them. Make it a part of your life and achieve twice the result with half the effort.