Moderate Running and Brisk Walking Boosts Back Health

Running isn’t just a way to boost your mood—it can also help keep your back in good shape. Steady running has been linked to healthier cushions between the bones in your back. People who run tend to show better hydration and more building blocks in these cushions, which may help maintain back strength. And the best part? It doesn’t require endless miles to see benefits.

Research shows that a brisk walk or a moderate jog loads the spine just right to benefit disc structure. Slow running or fast walking seems to hit a sweet spot. Activities that are too light or too intense might not offer the same perks. This should reassure you that sticking to a steady pace is a smart way to care for your back.

The stress placed on your back during moderate running appears to trigger changes that keep the cushions resilient. This process is much like how muscles strengthen with regular exercise. Gradually exposing your back to weight-bearing activities can help support the structures that absorb shock from everyday movements.

I enjoy running myself, and I’ve found that staying consistent really makes a difference. When I stick to a regular routine, my back feels its best. Many patients share similar stories, mentioning fewer backaches and a better sense of well-being. Knowing that regular runs can boost disc health has given me extra motivation to keep lacing up my sneakers. It’s not about racing or pushing limits; it’s about keeping the body active and caring for the back.

If running is new or if you’ve been hesitant due to back pain, starting slowly might be the key. Choose a pace that feels comfortable and gradually build your routine. A balanced approach to fitness, with running, stretching, and a good chiropractor on your team, can help keep the body in shape. Each run is a chance to boost overall well-being and keep the spine strong for everyday life.

References:
Belavý DL, Quittner MJ, Ridgers N, Ling Y, Connell D, Rantalainen T. Running exercise strengthens the intervertebral disc. Sci Rep. 2017 Apr 19;7:45975. doi: 10.1038/srep45975. PMID: 28422125; PMCID: PMC5396190.