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New research findings indicate that running exercise may be good for your intervertebral discs (IVDs) which counters previous assumptions that running impact may cause extra pressure and harm to the spine.
This new evidence, the first ever cross-sectional study in humans, suggests that favorable tissue adaptation -hydration and proteoglycan content, hypertrophy- was associated with chronic running exercise in men and women.
The researchers recruited runners aged 25-34 with a minimum of five years history at their current physical activity level: either no sports (referents), 20-40 km per week running (joggers), or 50+ km per week running (long-distance runners). It was noted that discs were better hydrated in long- distance runners and joggers compared to non-athletic individuals. Also, IVD hypertrophy at the lower lumbar levels was greater in long-distance runners, but only a little, this suggests tissue adaptation to habitual loading will occur in the IVD with exercises, in relation to hypertrophic changes seen in muscles after resistance training. Furthermore, additional data from 10 runners noted adaptation were strongly associated with activities such as fast walking and slow running as opposed to fast running and high impact jumping considered to be harmful to the IVD. No beneficial adaptations of IVD was noted in sedentary activities and possibly not required for high intensity running.
In summary, running exercise can be beneficial for the Intervertebral disc and specific exercise protocols may improve spine characteristics.
Get to Running!