How does running affect the spine? Does it put a strain on it? Find out

You hear a lot about running. Some say it’s healthy. Others have some reservations about the sport. With running not only your feet, knees, and buttocks work, but also the spine. 

Is running safe for the spine? Does it strain it, or is it the opposite? Read on and find out if you should be careful when you run and have back problems. Should you give this sport a chance, or maybe choose another physical activity? Read on! 

Running and the spine – do you need to worry about it?

If you’re a beginner runner, you’re probably wondering why we’re talking about the spine. After all, when running, it’s the legs that are prone to injury, not the spine. 

That’s not the case. It’s all because when running, every step involves a shock that affects not only the feet and knees but also the spine. 

The spine holds the body in position – a very important task. During running, it is exposed to certain injuries. That’s why some people who have had or still have problems with their spine worry that they may get injured or renew an old injury during training. 

Does running put a strain on the spine? 

With proper running technique and good preparation, you don’t need to worry so much about spinal injuries and strains while running. 

However, you have to face the facts. Not every runner cares as much about their physique or training style. Without proper preparation, training hard and intensely every day can contribute to pain that can stay with you for a long time. You probably don’t want to go to specialists and give up a lot of things because your back is killing you.

Intense exertion will always have a certain impact on the strain on your spine. However, don’t think that running is unhealthy and you should avoid it. The only thing you need to remember is the benefits that give a lot of good for your body – movement is healthy. 

When does running not strain the spine? 

Running will not affect your spine if you take care of several important aspects when it comes to a good workout. 

The most important – proper running technique – you’ve surely heard many times that good technique is very important. Not only does it keep you from straining your spine, but also your legs. That’s why you should focus on proper foot and hand placement, and also proper posture from the very beginning. Don’t underestimate this, because you can get various injuries from improper technique. Certainly, as a runner, you don’t want them. 

When running, you need to remember about: 

• running should be from the midfoot, this from the heel puts even more stress on the spine – as noted in the original article
• knees pointing straight, being careful not to start going inward
• upright torso, tight abdomen – muscles relieve strain on the spine
• slight leaning of the posture forward
• elbows slightly bent, preferably at a 90-degree angle 
• hands not closed into a fist, 
• upright silhouette (look ahead). 

At the very beginning, it may be difficult for you, because it is not a natural posture for running, and you need to practice it. However, if you do it from the very beginning, then you can be sure that after a dozen workouts, you will already be able to run without constantly reminding yourself that you should pay attention to how you put your feet or hold your hands. 

How to help your spine – tips for every runner

Proper technique alone is not enough. You also need to take care of some additional aspects that will help you negate the strain on your spine while running. 

Perform a decent warm-up. I know, probably every runner remembers to do it, but it is worth mentioning. Perform it for about 15 minutes. Try to do dynamic exercises that will prepare you for running and warm up your muscles. Such a warm-up will help you maintain proper technique while running, and prevent back pain and injury. 

Running alone is not enough. Try to add strengthening exercises to your training. During this time, take care of not only your legs and arms but also your spine. If you strengthen your muscles then you will have more strength to maintain a correct, straight posture while running.   

If you do all this extra work and continue to feel pain in your back after doing a running workout, then it’s time to see a specialist. It’s not just bad running technique that can lead to back injuries. Therefore, if you have a problem with your back and feel pain then you should go to a specialist. Go to a physiotherapist or massage therapist, who identifies the cause of the problem, and will advise the right exercises. 

Sometimes the spine gets used to the intense workouts you do. Advanced runners who already have experience do not feel unpleasant pain and as they did at the beginning of their running adventure. 

Good shoes – take care of a runner’s spine 

You’ve surely heard many times that every runner should invest in good shoes. And for a good reason. It is with well-fitting shoes that you can take care not only of your feet but also your spine. 

Don’t buy shoddy shoes. Check exactly what kind of technology they have, the sole, and, above all, try them on in a stationary store.

Also think about the kind of ground you will be running on, your technique, and your training style. 

Don’t buy them online – unless you’ve already tried a particular model on your foot and know it will fit. Remember that when choosing running shoes, they should be slightly larger, because the leg goes forward when running. You certainly don’t want to bounce your toes or have a black nail, which is common among runners. 

For the first time, it may be difficult to choose the right shoes. There are many models on the market. Therefore, ask for help from your friends who already run or a person who works in a sports store. Surely, with the advice of specialists, you will buy shoes that will not only be comfortable but also make sure that you do not strain your back while running. 

Back pain and running – can you run? 

If you’ve been experiencing back pain or have had an injury before running, you should seek medical consultation. You never know if an injury is not serious enough to harm your health. 

Proper technique, attire, and footwear are not everything. Even if you are doing everything right, you may continue to experience pain. Therefore, a person who has problems with his health should not experiment. First, go to a doctor, tell them what ails you and that you want to run. The specialist will surely tell you how to deal with the pain, what you can do, and whether running is the sport for you. 

Whether you can run depends on the doctor’s opinion. Don’t ignore it. I know you probably want to run. It’s a fun form of exercise and easy. However, if you have any contraindications to doing this physical activity, then put your mind to another sport. Ask your doctor what they can advise you. If you care about your health, choose an alternative for yourself. You will continue to be able to train but in a different way. 

Do you suffer from a spinal condition? Don’t lose hope! Many people with a bad back also run. Many technologies allow people with back problems to run. However, don’t diagnose yourself alone. Be sure to consult a specialist, and then start your training – if possible. 

Does running put a strain on the spine? It all depends on how you run. If you do it technically correctly, don’t overtrain, and have footwear that fits your foot, then you can really enjoy your workout. Don’t just run, but do additional workouts and exercises to strengthen your muscles and relieve the strain on your spine while running. Are you experiencing any pain? Have you had a previous injury? Go to the doctor and find out if you can train and how to do it!