Running Can Improve My Spine Strength?

When you think about the benefits of running, what comes to mind? The usual

perks like improved cardiovascular health, muscle strength, and mental well-being

typically come to mind. But did you know that running could also be great for your

spine? A fascinating study “Running exercise strengthens the intervertebral disc” sheds

light on how regular running can improve the health of your spine by strengthening the

intervertebral discs, which are crucial for spine flexibility and shock absorption.

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What Are Intervertebral Discs?

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Intervertebral discs are the soft, cushion-like structures located between the

vertebrae in your spine. They play a critical role in absorbing impact and allowing your

spine to bend and move. With proper care and regular activity, these discs can maintain

their health and flexibility throughout life. While they may undergo natural changes due

to aging or injury, proactive measures can help prevent conditions like disc herniation,

chronic back pain, and reduced mobility.

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Key Findings From the Study

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The study led by Daniel L. Belavý looked at how different types of physical activity,

particularly running, affect the health of the intervertebral discs. Here's what they found:

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Running Strengthens Discs: Contrary to the belief that high-impact activities

like running may harm your spine, the study found that regular running actually

strengthens the intervertebral discs. The discs of runners were shown to have

greater hydration and thickness, which are important factors in maintaining disc

health and flexibility.

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Intensity Matters: The research also highlighted that moderate-intensity

running (like jogging) had the most beneficial effects on the discs. Light jogging

and moderate distances were sufficient to see improvements, while excessive

high-impact activities didn’t show as much benefit.

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Better Disc Health in Runners: Compared to sedentary individuals or those

who engaged in non-impact activities, runners had healthier discs with better

water content and nutrient flow, which helps the discs remain resilient and

function properly over time.

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What Does This Mean for Me?

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If you're a runner or thinking of taking up running, this study brings good news for

your spine. Running not only benefits your heart and muscles but can also improve the

health of your spinal discs, potentially protecting you from back pain and spinal

degeneration as you age.

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Here’s how you can incorporate this finding into your routine:

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Moderation is Key: You don’t have to run a marathon to see benefits. The study

suggests that moderate running—such as regular jogs or 30-minute sessions a

few times a week—can significantly improve disc health without the risks

associated with overdoing it.

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Strengthen Your Core: While running is great for your discs, combining it with

exercises that strengthen your core and back muscles can further support your

spine and prevent injuries.

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Consult with a Physical Therapist: If you’re concerned about starting a running

routine due to past back pain or injuries, consulting a physical therapist at Core

Essentials Physical Therapy and Wellness can help you create a safe and

effective plan to improve your spine health.

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The Benefits of Running for Spinal Health

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This research adds to the growing body of evidence showing that physical

activity is key to maintaining spinal health. Instead of avoiding running out of fear of

damaging your back, incorporating moderate running into your lifestyle could be one of

the best things you do for your spine. At Core Essentials, we can guide you through

creating a balanced exercise program that strengthens your spine and keeps you

moving pain-free.

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Get in Touch with Core Essentials Physical Therapy and Wellness

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If you're ready to improve your spine health and learn more about exercises that

benefit your intervertebral discs, contact us today:

Phone: (904) 734-0200

Email: info@ceptwellness.com

Location: 472 Osceola Ave, Jacksonville Beach, FL 32250

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