Is it ok to run with lower back pain
Is running a good idea if you have lower back pain?
It was a few weeks before the London Marathon and I was in big trouble. My training had gone well so far, but after doing a long run with some friends at a faster pace than I was used to, my back completely seized up and it looked like the end of my marathon bid. However, thanks to a couple of weeks of intensive physio, exercises and low impact cross training I was able to get back on the training wheel, with my goals slightly adjusted, and finish the marathon with no further back issues, although everything else hurt!
It would seem intuitive that if you have lower back pain you should stop running. After all, running sends impact through the spine and surely that would increase pain and possibly make things worse, right?
A recent study in the British Journal of Sports Medicine seems to bring this into question however. In a study of 40 participants with ‘non specific lower back pain’ where they were asked to complete a 12 week run/walk programme, after which their pain and disability levels were assessed, not only did their pain and disability levels not worsen, they actually improved! Of interest a matched control group who had no exercise did not improve over the same time period.
This seems to fly in the face of traditional advice for lower back pain, which is to rest and avoid any strenuous exercise, especially running. It would seem that the activity of running, which involves increasing movement and blood flow through the spine and associated structures, is actually beneficial and promotes recovery.
However there are some caveats before strapping on your running shoes to banish your back pain. Firstly, the exercise activity in the study was supervised by an exercise physiologist. Before you do anything, it is wise and common sense to consult a suitable qualified health care professional first to get the right plan and guidance. Secondly the subjects in the study had generalised lower back pain.i.e with no specific diagnosis. In the case of a specific diagnosis such as Sciatica, arthritis or Spondyloarthropathies, running may not be the best thing if you have been advised against it. Again, you should seek advice from a health care professional first. Finally, if you are not accustomed to running as a fitness activity, make sure you have a structured plan such as the Couch to 5K, preferably under supervision, to avoid overuse which may aggravate your lower back pain or cause problems elsewhere.
In summary, it may be ok to run with generalised lower back pain and in some cases may be beneficial, but you should always seek professional medical advice beforehand to be on the safe side.
Neason C, Samanna CL, Tagliaferri SD, et al Running is acceptable and efficacious in adults with non-specific chronic low back pain: the ASTEROID randomised controlled trial British Journal of Sports Medicine Published Online First: 07 October 2024. doi: 10.1136/bjsports-2024-108245