Can jogging reduce back pain?

*This article was originally published by pt Health, which is part of the Lifemark family

Short answer, yes! Research has shown that various forms of aerobic exercise, including jogging, can improve chronic low back pain.

While jogging can improve chronic low back pain, it’s important to remember that running is a high-impact form of exercise, which means it’s not suitable for everyone. It’s also important to keep in mind that low back pain can be caused by a complex cocktail of conditions, biomechanics and emotions.

In this article, we’ll look at various causes of low back pain, explain how jogging can be helpful, and give you tips to get started and stay safe.

What causes low back pain

The answer to this question can be complex, but there are common conditions that can cause your back to ache. If you’re between 30 and 60 years of age, your low back pain is more likely to be caused by:

• Weak core muscles
• Muscle strain
• Degenerative disc disease
• Bulging or ruptured discs
• Sciatica
• Arthritis
• Skeletal irregularities
• Osteoporosis

While different conditions cause pain in different ways, common low back pain symptoms include:

• Stiffness that makes walking or standing difficult
• Deep dull pain felt in the thigh, butt, and groin area that travels up and down the spine
• Dull aching pain that may worsen when sitting
• Muscle spasms, from mild to severe
• Skin that’s sore to the touch

How jogging can help

Weak core muscles are one of the most common causes of low back pain.

Jogging uses a complex combination of muscles, ligaments and your skeletal system to provide a full body workout. This form of exercise helps strengthen muscles, especially core muscles, which can help decrease your pain. When done correctly, jogging can help:

• Reduce overall pain
• Increase function
• Improve your state of mind

Moreover, cardio workouts (like running or jogging) can help you lose weight, decrease insulin resistance and lower your blood pressure, too!

How do I get started?

You may be wondering, “How long do I have to jog before I can start seeing benefits?”

While the exact amount will be different for everyone, the Canadian Physical Activity Guidelines recommend 150 minutes of aerobic exercise per week in at least 10-minute increments. A 2007 study in Physical Therapy Journal found that this increase in activity resulted in a 41% reduction in pain, a 31% improvement in function and a 35% reduction in stress.

Consulting a physio

While jogging can help, it can also be hard on your body, especially if you have poor form.

For that reason, consulting a physiotherapist before starting a new exercise routine can be helpful. A physiotherapist can help assess the cause of your low back pain, work with you to set goals and develop a custom treatment plan adapted to your needs.

If you would like to consult a Lifemark clinician, check out our Locations page to find a Lifemark clinic near you or book online to schedule an appointment.