Lumbar disc herniation is not a contraindication to running

"Director Guo, I have lumbar disc herniation. Can I still run in the future?" 38-year-old Ms. Zhang took out the CT scan from another hospital and asked the author. She used to like running for fitness, but since she was diagnosed with lumbar disc herniation (hereinafter referred to as "lumbar disc herniation"), she has not run again, fearing that running will cause the disc herniation to recur or aggravate the original condition. In the outpatient clinic, there are many patients with "lumbar disc herniation" who have such questions. So, can you run after suffering from lumbar disc herniation?

There are some tips for running with lumbar disc herniation

Running is a whole-body exercise that is popular among young and middle-aged people. Jogging is especially recommended by the World Health Organization as a moderate-intensity aerobic exercise for patients with chronic diseases. Running can make people live longer and enhance the body's immunity. As the saying goes, "When the righteousness is inside, evil cannot enter." Running can well regulate the human autonomic nervous system and improve sleep quality. In today's fast-paced society, insisting on running can relax people's body and mind and effectively release mental stress. In addition, running can also increase the muscle strength of the waist and lower limbs, improve joint flexibility, and thus relieve chronic low back pain, lumbar muscle strain, etc.

For lumbar disc herniation, doctors have always emphasized the importance of early functional training of the lumbar and back muscles in bed, such as Xiaoyanfei, five-point support, or the arch bridge method. But exercise is complementary to each other. Only the combination of whole-body exercise and lumbar and back muscle exercise can better promote recovery. Traditional Chinese medicine emphasizes the holistic concept and believes that the human body is a unified organic whole. Exercise therapy, as an integral part of the treatment and rehabilitation of lumbar disc herniation, has received increasing attention. The "Guidelines for the Diagnosis, Treatment and Rehabilitation Management of Lumbar Disc Herniation" issued by the Spine and Spinal Cord Professional Committee of the Chinese Rehabilitation Medicine Association in 2022 emphasized that exercise therapy can prevent the initial onset and recurrence, relieve pain from lumbar disc herniation, and prevent the disease from worsening. Running is one of the available whole-body exercise therapies.

Therefore, patients with mild to moderate lumbar disc herniation, namely bulging type and protrusion type, can engage in running exercise after the symptoms are relieved through regular treatment and the clinical symptoms are relatively mild, or the patients are in the recovery period or returning to normal state.

So, what are the benefits of running for patients with lumbar disc herniation? First, running itself is a good aerobic exercise, which can improve the blood circulation of the waist and help eliminate the local aseptic inflammation caused by lumbar disc herniation; second, running is a whole-body exercise. During the swinging of arms and steps, the waist and back muscles are involved in the contraction, which can prevent muscle atrophy, enhance muscle strength, and improve lumbar balance; third, during the running process, the spine is in a relatively upright and extended state, which is conducive to maintaining the physiological curvature of the lumbar spine, alleviating symptoms, and promoting recovery.

However, if the patient has a severe lumbar disc herniation, i.e., a prolapsed type or in the acute stage, it is contraindicated and running is not allowed. This is because running is also a partial weight-bearing sport. During running, the lumbar disc will be vibrated, resulting in greater pressure, which can easily stimulate the nerve roots or spinal cord and aggravate the symptoms.

Scientific exercise ensures peace of mind

Pay attention to the preparation before running. Warming up before running is essential. The range of motion should not be too large. Turn your waist less, jump less, bend over less, and press your legs less to prevent greater pressure and torque on the intervertebral disc. It is advisable to massage or rub your waist, and pay attention to choosing suitable sports running shoes.

Try to jog as the main exercise. Jogging is a gentle exercise with a smaller stride and lighter bounce. At the same time, keep your chest and abdomen straight and use your back muscles to reduce the vibration and stress on your lumbar spine. It is recommended that you wear a waist belt for 2 to 3 weeks when you start running.

It is recommended to exercise gradually and do it according to your ability. Don't start running suddenly, and don't run too long or too fast. You may start with brisk walking or a combination of running and walking. After you get used to it, you can gradually increase the distance and jogging speed. Each time, about 3 to 5 kilometers, 3 times a week is appropriate.

Choose a fitness trail in a park, a landscape canal or a stadium, because the plastic on the trail has a certain elastic buffering effect, which protects the lumbar spine and lower limb joints. If you run on a cement road, asphalt road or brick hardened road, the load on the intervertebral disc will be 2 to 3 times that of a fitness trail.

There are ways to prevent recurrence: Even if patients with lumbar disc herniation recover, they should avoid strenuous exercise, excessive exercise and competitive sports. They should also prevent lumbar sprains, falls, colds, etc., so as to avoid recurrence.

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This article is transferred from: China Journal of Traditional Chinese Medicine Author: Guo Zhonghua

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