Jogging is a form of aerobic exercise that activates a complex combinations of muscles, ligaments and bones to in turn promote good physical health. Research has shown that jogging provides exceptional strengthening and conditioning to muscles and the body and in result can potentially alleviate pain, even in the most chronic of conditions. Though, to best understand how jogging can help back pain, it is best to first explore how such pain is caused.
Back pain is most common in persons aged between 30-60, however, there is no set reason as to why people will experience back pain. Rather there are a range of potential influences and triggers that can cause both long and short term back pain. These include but are not limited to;
Weak core muscles
Muscle strain
Bulging or ruptured discs
Emotional/mental stress
Arthritis
Osteoporosis
Lack of physical activity
Medications
Medical conditions and illnesses
As well, despite similar causes, back-pain symptoms can vary dramatically. Some of the most common back pain symptoms include;
Stiffness that can make walking or standing feel difficult
Deep, random pains that travel up and down the spine at varying intervals
Dull pains that worsen when sitting
Muscles spasms that range from mild to severe
Areas that are sore when touched
How can jogging help?
As we mentioned, weak core muscles and a lack of physical activity are some of the common causes of back pain. This is because the body does not have the strength to support the back, in result causing pain. Jogging is the perfect way to activate the muscles and ligaments in the core, hips and legs. In result, this increases functionality and builds strength which can in turn immensely decrease pain.
Not only will this reduce overall pain, jogging can also help to improve the overall state of mind to promote a more positive lifestyle. As well, jogging can help to reduce weight, decrease insulin resistance and decrease blood pressure, hence reducing the likelihood of serious health conditions, such as diabetes.
How much do I need to do to see results?
To see the quickest results, it is recommended that 150 minutes of aerobic exercise, including jogging, are undertaken each week. Workout increments should be no less than 10 minutes and in total, this accounts to just over 20 minutes a day.
Studies have shown that just 150 minutes of aerobic exercise per week is able to reduce pain by 41%, improve function by 31% and reduce stress by 35%.
Jogging can be exceptionally helpful to your physical health and may be a great way to reduce pain, however it is important to understand that this is not the most effective means of treatment in all cases. It is important to understand the cause of your back pain to receive the best treatment possible!
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