In the pursuit of fitness and maintaining an active lifestyle, many individuals turn to running and weightlifting as their go-to exercises. However, as we embark on our fitness journeys, we must consider the potential risks these activities pose to our back health. In a recent insightful discussion, Dr. David Guyer, a triple board-certified orthopedic surgeon and sports medicine specialist, sheds light on the connection between exercises like running and squats and their impact on the lumbar spine. Drawing from his vast expertise and engaging with real-life inquiries from his audience, Dr. Guyer explores the nuances of how these exercises may contribute to back injuries, dispelling myths and providing valuable guidance for those keen to continue their fitness routines without compromising their spinal health. Join us as we delve deeper into understanding whether our beloved workouts could be silently putting our backs at risk.

Understanding the Risks

Running and weightlifting, particularly exercises like squats, are popular forms of physical activity incorporated into many fitness regimens. While these exercises have numerous benefits, such as improved cardiovascular health and increased muscle strength, there is a concern about their impact on our backs. Understanding the potential risks and how to mitigate them is crucial for maintaining a healthy spine.

Dr. David Guyer explains that the concern with running and weightlifting, especially exercises involving additional weights like squats, stems from the axial load they place on the spine. The axial load refers to the compression of the spine in a vertical plane, essentially the downward force exerted on the spinal discs due to gravity and weight-bearing activities.

As we age, the discs between our vertebrae naturally degenerate. This degeneration can be accelerated by activities that increase the axial load on the spine. The consequences might include conditions such as herniated discs, spinal stenosis, or generalized lower back pain. This risk is not limited to running and weightlifting — any activity that applies downward pressure to the spine can contribute.

• Aging and Degeneration: As Dr. Guyer notes, our late 50s and beyond are typically when signs of spinal degeneration begin to manifest. The natural wear and tear on the spine over years of movement and activity make the back more susceptible to injury with activities that exacerbate this load.
• High-Impact Activities: Running is a high-impact exercise where the repetitive force exerted with each step can jar the spine, especially if one’s running form is not optimal or if the terrain is uneven. Coupled with weightlifting, the strain on the back can increase significantly.
• Inflammation and Acute Injury: If you experience sudden back pain during or after a workout, it could be indicative of an acute injury, possibly due to inflammation caused by these high load-bearing activities.

Precautionary Measures

However, it’s not all bad news for fitness enthusiasts. Not everyone who runs or lifts weights will experience back problems. Many individuals participate in these activities for years without any issues, demonstrating that it’s possible to engage in such exercises safely with the right precautions.

• Form and Technique: Proper form is crucial. When running, focus on maintaining a steady and efficient stride to reduce the impact on your back. In weightlifting, especially squats, ensure your technique is correct to minimize strain on the lumbar spine. Consider getting guidance from a trainer or a physical therapist.
• Strengthening Supporting Muscles: Strengthening the core and other supporting muscles can provide better support for your back, reducing the risk of injury. Core exercises, including planks or Pilates, can be beneficial.
• Adaptation and Modification: If you have pre-existing back issues, you may need to modify your exercise regime. This might involve reducing the weight you lift, opting for exercises like leg presses instead of squats, or alternating between high and low-impact cardiovascular activities.
• Rest and Recovery: Ensure you provide your body with adequate rest between workouts. Overtraining can exacerbate the wear and tear on your body, including your back.
• Regular Check-Ups: Especially for older adults or those with a history of back issues, regular check-ups with a healthcare provider can help monitor spinal health and prevent potential injuries.

When to Seek Professional Guidance

If you experience persistent back pain or any acute symptoms following exercise, it’s essential to consult with a healthcare professional. They can provide a proper diagnosis and recommend treatments or therapies to manage your condition effectively.

In addition, professionals can offer personalized advice, tailoring exercise modifications to your specific health needs and fitness levels, ensuring you maintain an active lifestyle without compromising your spinal health.

Dr. Guyer’s insights remind us that while the risk of injury exists, it should not deter us from engaging in activities that keep us healthy and fit. Armed with knowledge and proper technique, we can continue enjoying running and weightlifting while protecting our backs from unnecessary strain.