Jogging after a herniated disc


After a herniated disc, depending on the therapy, there must be a sufficient period of rest before jogging can be started again.

Herniated discs often come due to age due to wear and tear of the Vertebral bodies in front.
This is promoted by overloading the intervertebral discs, which are then no longer able to cushion the stress. A certain part of the herniated disc can also through Incorrect load in many sports arise. The practice of sports that put a lot of strain on the back, but also that Jogging on hard surfaces can be the emergence of a Intervertebral disc prolapse provoke. Jog with poorly padded running shoes and a wrong running technique lead to high stress on the vertebral bodies.

Symptoms of a slipped disc when jogging

The herniated disc is often more typical Back painwhich many patients cannot precisely locate. Finally, there is increased pain with certain movements such as Bending over, carrying something or rotating the spine. Some patients report sudden and stabbing pain. Further symptoms depend on the extent of the herniated disc, in which the inner gelatinous nucleus slips out of its original position.

Neurological complaints like Sensory disturbances in the legs or even a tingle can occur when the jelly slips so far that it spreads onto the neighboring ones Nerve roots presses and these are thereby narrowed. In very extreme cases even motor failures of muscles and paralysis occur.

Patients who are active in sports and who regularly go for a run also notice pain when jogging. Every running step, especially with poorly resilient running shoes, creates an enormous shock along the Vertebral bodies. If an intervertebral disc is already beginning to be damaged, this can result disc prolapse develop.

For general information about the symptoms, see: Symptoms of a herniated disc

Influence on the cervical spine

Of the Herniated disc im Cervical spine area is rarer than in the Lumbar spine.
Here, too, the cause of a prolapse is mostly age-related wear, whereby the gelatinous core and the fibrous ring of an intervertebral disc lose more and more of their elasticity. But younger people, especially those who are very active in sports, can also be affected by these complaints.

Sport like to jog or back-stressing sports With sudden rotational movements in the cervical spine can cause a herniated disc.
At the to jog can through the Tremors With every step, small cracks appear in the fiber ring. This process is facilitated by walking on asphalt, because there the soil does not give in and the load acts completely on them Spine a. Patients can then Neck and shoulder pain develop.
Jogging after a herniated disc of the cervical spine is possible without any problems. However, one must note that the head with a weight of approx. 8 kg has to be carried while jogging, which puts considerable strain on the intervertebral discs of the cervical spine.
In addition, good training of the shoulder neck and chest muscles is necessary to compensate for this.

Appointment with a specialist for a herniated disc?

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A herniated disc is difficult to treat. On the one hand it is exposed to high mechanical loads, on the other hand it has great mobility.

Therefore, treating a herniated disc requires a lot of experience.
The aim of any treatment is treatment without surgery.

Which therapy achieves the best results in the long term can only be determined after looking at all of the information (Examination, X-ray, ultrasound, MRI, etc.) be assessed.

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Influence on the lumbar spine

Herniated discs in the Lumbar spine are very common and can also be worse due to the high stress that this area has to bear. Not infrequently, the herniated disc is clearly pronounced and shows Symptoms down to the legs.
Patients suffer from Tingling from the herniated disc, Sensory disturbances (deafness) and sometimes, especially when exercising, with severe pain.

For many patients, especially athletes, this means taking a longer rest period so that the symptoms can subside. Herniated discs in the lumbar spine will also be initially Treated conservatively, but it is not uncommon because of the high risk of suffering a renewed prolapse, a surgery indexed.

Jogging is also possible again without any problems after a herniated disc in the lumbar spine. Corresponding to the cervical spine, the trunk muscles (abdominal muscles / deep back muscles) must be trained particularly well in order to compensate for the disc that has been weakened by the herniated disc.
Those affected who jog again after a herniated disc suffer, especially during long runs, from the fatigue of the trunk muscles and the resulting complaints in the lumbar spine area, but mostly without radiation to the legs.


Herniated discs can be treated very well conservatively and can also heal completely. In addition to drugs to relieve pain and prevent inflammation, the patient also receives targeted physiotherapy or physiotherapy. There he learns his exercises from a specialist Back muscles but also Abdominal muscles strengthen. The goal is that Muscles and ligaments of the spine stabilize through training and also create an imbalance between Back and abdominal muscles to avoid. At the same time, the back is kept flexible, which is good for both the herniated disc and the healing process.

For many athletes, including professional athletes, getting into training quickly is very important, which is why one surgery also comes into question.
The damaged intervertebral discs can be repaired in an operation by the implantation of a Intervertebral disc prosthesis replaced, which significantly reduces the risk of another prolapse.

In principle, a person affected with a Intervertebral disc prosthesis of the cervical spine jogging again, as these implants can withstand the load very well.
Leg one Intervertebral disc prosthesis of the lumbar spine the whole thing looks much less favorable. Whether an affected person with a Intervertebral disc prosthesis of the lumbar spine jogging again cannot be guaranteed in advance.
To what extent jogging is the durability of a Intervertebral disc prosthesis negatively influenced cannot be conclusively assessed at the present time.

When is jogging allowed again after a herniated disc?

Athletes want to be able to resume training as soon as possible after an injury, including after one disc prolapse. Will the herniated disc conservativei.e. treated without surgery, the patient should For now, refrain from jogging and take a break. In this rest phase, it is still important to maintain the mobility of the spine so that it does not stiffen.

During this time and also after healing, the patient can physiotherapy receive. Be in physiotherapy Back and stomach strengthened, whereby the spine becomes increasingly stable. This often shows an improvement in the symptoms, so that after a period of rest from 4 to 6 weeks training can be resumed.

The training should start slowly and also be increased and always be painless. The patient should make sure that he takes sufficient breaks of at least one day between training sessions. Besides, he should good running shoes that cushion the movement well. That is also beneficial Walking on soft ground and the correct running technique. Even in patients who are having surgical treatment Intervertebral disc prosthesis received, most of the patients were able to resume jogging without symptoms. Since the operation is a longer healing phase needed and the prosthesis should sit firmly, could jogging after about three months to be resumed.

Running technique

The correct running technique is extremely important for people who jog a lot and therefore theirs Muscles, ligaments and also bones heavy use. Proper running can do a variety of things Incorrect loads, wear and tear and injuries prevent. Basically, running as a fluid movement in which the muscles are very loose and the runner is flexible in the shoulders and hips. The movement of the body, especially the upper body, is supported by the swinging of the arms, which should be slightly bent. The hands should also be loose and not clenched in a fist. This supports the running technique and the runner also receives one good rhythm and swing.
If possible, the head should be kept straight with a glance forward so that the Neck muscles not cramped. Furthermore, the running steps should not be too small. The heel of the swinging leg is placed just in front of the body, while the other leg pushes itself off the ground. The feet should be just above the ground. This means that energy and strength are not wasted unnecessarily and running movements remain fluid.
The running downhill demands the body more, so it makes sense to slow down and lean your upper body backwards.
On the contrary, he refuses Jogging while walking uphill the upper body forward. The steps become smaller and the push off the ground has to be more forceful. So that the jogger gets enough momentum, the arms should swing more strongly.
It is important to choose routes that offer variety but are also not overwhelming. Because the longer you run, the stronger it leaves Strength and concentration after a certain time. Running technique suffers as a result and the risk of injury or wear and tear is higher.

More information

  • disc prolapse
  • Herniated disc sports
  • Herniated disc vobend

More information on this topic:

  • Herniated disc cervical spine
  • Herniated disc thoracic spine
  • Lumbar disc herniation

You can find an overview of all topics in the field of orthopedics at: Orthopedics A-Z