Running and weightlifting are popular exercises known for their numerous health benefits, from improving cardiovascular fitness to increasing strength and muscle mass. However, a question that often arises among fitness enthusiasts is whether these activities, particularly running and exercises like squats, pose a risk to the health of our backs. In this blog, we delve into insights shared by Dr. David Guyer, a triple board-certified orthopedic surgeon and sports medicine expert, as he addresses concerns surrounding potential back and lumbar spine injuries associated with running and weightlifting. Based on a real-life inquiry from a viewer experiencing sudden lower back pain, we explore how these exercises impact our spine, the risks involved, and how individuals, particularly those over 50, can continue to pursue their fitness goals safely and effectively.

Understanding the Risks

The concern about whether physical activities like running or weightlifting lead to back problems is valid, especially for individuals in their middle to late adulthood who might already be dealing with degenerative changes in their spine. As Dr. David Guyer notes, the deterioration of spinal discs becomes more prevalent with age, which could potentially increase the risk of injury.

The Impact of Running

When discussing running, it’s important to consider the repetitive impact it has on the body. Each stride involves a substantial amount of force being exerted through the feet and transmitted upwards through the legs to the spine. Despite these forces, running does not universally lead to lower back issues. Many individuals run regularly without any back-related problems. However, for those who already experience back discomfort or have a history of soft tissue injuries, the repetitive jarring motion could potentially exacerbate pre-existing conditions.

Weightlifting and Axial Loading

Weightlifting, particularly exercises that involve axial loading like squats, also demands attention. Axial loading refers to the pressure exerted along the spine’s vertical axis, typically from activities where weight is lifted from above, compressing the spine. Exercises like squats put this kind of stress on the spine, which can be beneficial for building strength and stability, but may also increase the risk of spinal degeneration if not performed correctly or with inadequate preparation.

Adopting Safe Practices

Understanding these potential risks does not necessarily mean that one should abandon running or weightlifting. Rather, it emphasizes the importance of adopting safe practices:

• Proper Technique: Always adhere to correct form when running or lifting weights. Poor technique can lead to uneven stress distribution across the spine, increasing injury risk.
• Appropriate Footwear: Wearing suitable running shoes that offer good cushioning and support can help mitigate the impact forces during running.
• Weight Management: Adjust the weights you lift to match your current capability, gradually progressing as you strengthen. Lifting weights beyond your capacity can place undue stress on the back.
• Warm-up and Stretching: Prepare your body with a dynamic warm-up before any exercise session and incorporate stretching routines post-exercise to maintain flexibility.
• Balanced Training Regimen: Mix high-intensity exercises with low-impact activities such as swimming or cycling to reduce the repetitive stress on the spine.

Considerations for Older Individuals

For individuals over 50, modifications might be necessary to continue enjoying these activities safely. Consulting with a physical therapist or a fitness coach who can tailor exercise routines that consider any specific lumbar spine conditions can be highly beneficial.

Staying Active Despite Concerns

As Dr. Guyer highlights, despite potential risks, fear of injury should not prevent one from staying active. Running and weightlifting offer numerous health benefits that contribute to overall well-being, including better cardiovascular health and stronger bones and muscles.

Handling Acute Back Pain

In case of acute lower back pain episodes, as experienced by the viewer in Dr. Guyer’s video, it is crucial to cease the activity immediately and consult a healthcare provider. A proper diagnosis will determine whether the pain is due to muscular strain, disc issues, or other underlying causes. Subsequent treatment and rehabilitation can then be planned accordingly to prevent further injury.

Regular Check-ups and Proactive Health Management

For those with persistent concerns about potential injuries, consider scheduling regular check-ups with a healthcare professional specializing in sports medicine or orthopedics. This proactive approach will help identify any early signs of spinal issues and guide interventions timely, allowing continued participation in beloved activities without compromising health.

Conclusion

In conclusion, while running and weightlifting can indeed present certain risks to the back, being informed and cautious can allow enthusiasts to enjoy these activities safely. Fitness and health are lifelong journeys, and adapting workouts to one’s current physical condition while maintaining a positive attitude toward activity can greatly enhance quality of life, regardless of age or fitness level.