Great exercises like running and lifting weights are often recommended for maintaining fitness and strength, but are they secretly sabotaging your back’s health? Dr. David Guyer, a triple board-certified orthopedic surgeon and sports medicine specialist, dives deep into this common concern that many fitness enthusiasts face, especially as they age. In this blog, we’ll explore the potential risks associated with these exercises, particularly focusing on how they may impact the lumbar spine and contribute to back injuries. Whether you’re dealing with an unexpected back pain while training for a 10K or just curious about how these popular workouts influence spinal health, Dr. Guyer provides valuable insights. Learn how axial loads and certain weightlifting techniques could be affecting you, and discover strategies to modify your routine for optimal back support without sacrificing your fitness goals.

The Science of Axial Load

Running and lifting weights are two cornerstones of a well-rounded fitness regimen. They each offer distinct benefits, from cardiovascular endurance and muscle building to fat loss and overall physical well-being. However, it’s critical to understand how they interact with your body’s structure, particularly your lumbar spine, as these exercises often involve axial loading and repetitive impact forces that can influence spinal health, especially in older adults.

The lumbar spine, consisting of five vertebral bones cushioned by intervertebral discs, is subject to axial loading during many physical activities. Axial loading refers to the pressure exerted vertically along the spine due to gravity, compounded by additional forces such as body weight, speed, and external weights. During exercises like running and squats, these forces can escalate, generating what is known as the repetitive impact or compressive strain on the discs and joints of the spine.

When considering running, the jarring impact arises with each foot striking the ground, particularly if you are running on hard surfaces. The spine absorbs these forces, and over time, particularly in individuals with pre-existing wear and degeneration in their discs, this can culminate in discomfort or injury.

Understanding Degenerative Changes

It’s important to note that degenerative changes are a common aspect of aging. In one’s 50s or 60s, the wear and tear on spinal discs may manifest as reduced flexibility, pain, or stiffness simply due to the natural aging process. Over time, these changes might predispose one to injury, especially if engaging in high-impact activities without proper technique or conditioning.

Weightlifting, particularly movements like squats and military presses, involves significant axial loading. These exercises place a load directly on the spine, which can be beneficial for bone density and muscle strengthening but could increase the likelihood of disc degeneration if not done correctly or progressively.

Balancing Benefits with Risks

Despite these considerations, it’s essential not to fear exercise. Plenty of individuals maintain a healthy spine through disciplined training. Here are some critical factors to keep in mind to continue benefiting from running and lifting:

• Technique: Proper form is crucial in both running and lifting. Engage in practices to enhance your technique, such as consulting with a coach or personal trainer.
• Progression: Avoid abrupt increments in distance, speed, or weight. Gradual progression helps the body adapt to increased loads without the sudden stress that can lead to injury.
• Rest and Recovery: Integrate rest days and ensure adequate recovery between intense sessions. This allows the spine and surrounding muscles to recuperate.
• Surface and Footwear: When running, choose softer surfaces when possible and wear supportive footwear to minimize impact.
• Strengthening Exercises: Incorporate core and stabilizing exercises to bolster the muscles supporting the spine. This can help mitigate stress on the discs and joints.
• Modification and Alternatives: Consider alternatives like leg presses or modified running courses and techniques, like interval runs or trail running, which can distribute forces differently.

Consulting with Professionals

If you are experiencing chronic back pain, it may be prudent to consult with healthcare professionals such as an orthopedic specialist or physical therapist. They can offer tailored advice, perhaps suggesting exercises to avoid or modifications to make, and may incorporate therapies to support back health.

Ultimately, both running and weightlifting can be part of a healthy lifestyle even for those with or predisposed to back issues. The key lies in understanding how these exercises impact your body and making informed adjustments to minimize risk while maximizing health benefits.

Regular evaluation and feedback, be it through technology such as wearable devices or professional assessments, can guide you in safely pushing your limits. Continued education and attentiveness to your body’s responses are paramount. With this balance, you can find the sweet spot in your fitness routine that supports longevity and well-being.

Embrace the journey with awareness, knowing that with the right guidance, you can maintain and even improve your spinal health, allowing you to feel, look, and perform better than ever.