Backward running is good for the waist

Running backwards is becoming more and more popular and has become a common form of exercise in life. Although running backwards can bring a lot of benefits to people, it is not suitable for everyone. Is it suitable for patients with herniated discs to run backwards? Is running backwards beneficial to herniated discs?

What is a herniated disc?

Lumbar disc herniation is caused by the rupture of the fibrous ring of the lumbar intervertebral disc under the action of external factors, and the nucleus pulposus tissue protrudes from the rupture in the posterior or conus, resulting in the stimulation or compression of the adjacent spinal nerve roots, resulting in a series of clinical symptoms such as lumbar pain, numbness and pain in one or both lower limbs.

Is running backwards beneficial to herniated discs?

When you run backwards, you need to straighten your back or lean back slightly, so your spine and lumbar back muscles will bear more gravity and movement than usual when running forward, so that the spine and back muscles that are not fully active when running forward are exercised. Moreover, it can exercise the muscles and ligaments around the lumbar spine muscles, quadriceps and ankle and knee joints, so as to adjust the motor function of the spine and limbs and promote blood circulation. Enhance the stability and flexibility of the lumbar spine and correct the straightening of the physiological curvature of the lumbar spine or posterior protrusion. Because the lumbar disc protrusion is generally backward, and when running forward, the center of gravity is forward, and the pressure on the lumbar spine is greater. But backward running is the opposite, is to pull the center of gravity backward, to relieve the pressure on the lumbar spine, long-term adhere to backward running on the waist and leg pain, cramps, muscle atrophy, arthritis, etc. has a good auxiliary treatment effect. Therefore, to a certain extent, the appropriate backward running can play a certain role in relieving the herniated lumbar disc.

What are the benefits of running backwards for herniated lumbar disc

Improve the unreasonable posture of the lumbar spine

The main cause of lumbar disc herniation is the long-term unreasonable posture. And the usual walking and running center of gravity will be forward, the lumbar spine for a long time unreasonable posture will lead to excessive force on the lumbar area, but running backwards is the reverse, the center of gravity is shifted backwards, there is a corrective effect on the curvature of the spine, but also to reduce the pelvic tilt and lumbar convexity.

Relieve back pain

When running backwards, the legs alternate backwards, which enhances the strength of the posterior thigh muscles and the muscles of the lumbar back, which can enhance the elasticity of the lumbar ligaments and the stability of the lumbar vertebrae, so that the function of the bones, muscles and ligaments can be restored, and therefore the pain of the lumbar vertebrae can be reduced.

What is better for lumbar disc herniation by running backwards

Don't be too strong to run backwards

The patient with a herniated lumbar disc is not suitable for strenuous exercise, so the intensity of the backwards running exercise should be controlled, and the best time is about 20 minutes.

Do not run too fast

The speed of running backwards is too fast to fall, and for patients with herniated discs to ensure that they can run steadily. It is recommended to use a little faster speed than backwards walking. At the same time, you can also use the combination of backward walking and backward running to carry out the way.

Warm Tips

Patients with herniated lumbar discs can also exercise by swimming in moderation, pay attention not to wear high heels and preferably sleep on a hard bed.