Studies over the last 10 years have shown that running not only strengthens and improves the health of our hearts, lunges, leg muscles, and bones, but also our backs.
It has long been known that running improves cardiovascular fitness and health. Running:
It has long been known that running improves cardiovascular fitness and health. Running:
- increases stroke volume - a measure of heart health
- reduces arterial stiffness - improving arterial health and lowering blood pressure
- improves cholesterol profile - lowering LDL (bad) cholesterol and triglycerides and raising HDL (good) cholesterol
- lowers resting heart rate - a sign of heart health
- increases VO2 max and good predictor of longevity
- improves insulin sensitivity - reducing diabetes risk
Studies have also shown that running improves musculoskeletal health by:
- increasing bone mineral density
- increasing muscle strength
- improving muscle endurance
- improving tendon health
- improving joint health
Running also helps improve:
- body composition
- respiratory health
- memory
- mood
- energy levels
- emotional health
- sleep quality
- immune function
- balance
- longevity
New studies have now shown that running also improves spinal disc health.
A 2020 study by Mitchell et al. showed in middle-aged menu that long term endurance running reduced age-related decline in lumbar intervertebral disc health. The study also showed that those who had been running for more years and running more miles per week had healthier discs than those running less.
An earlier study in 2017 by Belavy et al. showed that runners had more hydrated lumbar discs and higher glycosaminoglycan levels, both signs of healthier spines, than more sedentary people.
In 2024, Shu et al. did a comprehensive qualitative review of 2019 studies in existing literature to look at how running affects intervertebral discs because many believe running has negative impacts on spinal health. They concluded that running causes short-term temporary compression of the discs, squeezing water out of the discs, but long-term running has an overall positive effect on spinal disc health.
A 2020 study by Mitchell et al. showed in middle-aged menu that long term endurance running reduced age-related decline in lumbar intervertebral disc health. The study also showed that those who had been running for more years and running more miles per week had healthier discs than those running less.
An earlier study in 2017 by Belavy et al. showed that runners had more hydrated lumbar discs and higher glycosaminoglycan levels, both signs of healthier spines, than more sedentary people.
In 2024, Shu et al. did a comprehensive qualitative review of 2019 studies in existing literature to look at how running affects intervertebral discs because many believe running has negative impacts on spinal health. They concluded that running causes short-term temporary compression of the discs, squeezing water out of the discs, but long-term running has an overall positive effect on spinal disc health.
What effect would running have on people who already have some degenerative in their lumbar discs? Would running be harmful them? Or would running still be beneficial to their discs?
That is the question Samanna et al. looked at in a new study published in March 2026. This study had people (50% woman - yay!) complete a 12 week run/walk program and did MRIs on their lumbar spines before and after the 12 week intervention. Some of the findings were:
That is the question Samanna et al. looked at in a new study published in March 2026. This study had people (50% woman - yay!) complete a 12 week run/walk program and did MRIs on their lumbar spines before and after the 12 week intervention. Some of the findings were:
- run/walk program was found to positively impact disc health
- the people who started with more degenerative saw the most positive improvements
All of these studies show what most runners feel - running makes us feel better in many ways including our backs. So whether you already have back problems, or want to prevent them, running can a be a great way to do that. Starting with a run/walk program, especially on grass or dirt can be a great way to start.
If you'd like help getting started on a run/walk or running program, reach out to me at my run coaching business: Ultra Run Coaching.
If you'd like help getting started on a run/walk or running program, reach out to me at my run coaching business: Ultra Run Coaching.
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