Read on Twitter
Ever wondered if you sport is going to wear your discs out or make them stronger?
I did some reading to figure it out.
Follow the thread – Your thoughts and opinions welcome as always!
I did some reading to figure it out.
Follow the thread – Your thoughts and opinions welcome as always!
Let’s start with the bad news.
Discs seem to develop changes as we get older, suggesting that they are susceptible to wear (Columbini et al., 2008; Brinjikji et al., 2014).
But this table shows MRI findings in the PAIN-FREE population. So does disc degeneration even matter?
Discs seem to develop changes as we get older, suggesting that they are susceptible to wear (Columbini et al., 2008; Brinjikji et al., 2014).
But this table shows MRI findings in the PAIN-FREE population. So does disc degeneration even matter?
Well sadly, a systematic review did find a significant correlation between degenerative disc disease & LBP, as shown in the figure below (Brinjikji et al., 2015; Cheung et al., 2009).
But how does exercise and activity influence disc degeneration and back pain?
But how does exercise and activity influence disc degeneration and back pain?
Well there is some evidence that, like other tissues, discs have capacity to adapt to load.
A narrative review found that slow/moderate speed dynamic and axial loading (eg walking and jogging) seemed to result in positive adaptations of the disc (Belavy´et al., 2015)...
A narrative review found that slow/moderate speed dynamic and axial loading (eg walking and jogging) seemed to result in positive adaptations of the disc (Belavy´et al., 2015)...
The review also mentions that animal studies show improved disc health with exercise…..
The same main author went on to publish paper suggesting that running might improve disc health (Belavy et al., 2017). However, the study was cross sectional, on young people & I don't think proves causation (as described below, IMO). Interesting study nonetheless.
On a less positive note, the narrative review also found that static and torsional loading, flexion with compression, high impact loading and explosive tasks were ‘detrimental’ to the disc. Bad news for swimmers, baseballers, weightlifters, rowers and horse riders apparently.
It's also been suggested that sudden increases in physical activity may cause disc degeneration (Adams & Dolan, 1997).
eg, Bipedal walking in rats causes disc degeneration (Belavy et al., 2015). If I suddenly had to walk on my hands, my joints would probably be sore too.
eg, Bipedal walking in rats causes disc degeneration (Belavy et al., 2015). If I suddenly had to walk on my hands, my joints would probably be sore too.
But why the discs specifically?
Adams & Dolan (1997) suggest that the low metabolic rate of the disc means that it cannot adapt at the same pace as muscles. This may allow the individual to increase their strength & physical activity levels faster than the disc can keep up with.
Adams & Dolan (1997) suggest that the low metabolic rate of the disc means that it cannot adapt at the same pace as muscles. This may allow the individual to increase their strength & physical activity levels faster than the disc can keep up with.
So are degenerative discs more common in strength athletes?
A 1995 study on former athletes found that former weightlifters (aged 45-65) had greater spinal degenerative changes on MRI than athletes from other sports and control subjects (Videman et al., 1995).
A 1995 study on former athletes found that former weightlifters (aged 45-65) had greater spinal degenerative changes on MRI than athletes from other sports and control subjects (Videman et al., 1995).
But a smaller study found no correlation between heavy loading & disc degeneration in young, asymptomatic weightlifters…
But perhaps some lifters developed degen discs & LBP & were therefore not included… or perhaps they were no longer lifters due to their back pain...
But perhaps some lifters developed degen discs & LBP & were therefore not included… or perhaps they were no longer lifters due to their back pain...
The good news for sports fans though is that the study on athletes found that all athlete groups had lower incidences of back pain than the control subjects (Videman e.a.).
& Belavy et als review found that reduced physical activity & disuse appear to be detrimental to the disc
& Belavy et als review found that reduced physical activity & disuse appear to be detrimental to the disc
More recently, a large study supported this with findings of an association between sedentary lifestyle and degenerative changes in the lumbar spine (after adjusting for a number of confounding variables).
So my conclusions from my (non-systematic) searching & reading is that there is evidence to suggest discs can adapt to loading in young people if overload is balanced with recovery. IMO this probably means a sensible training programme with planned overload and rest days....
But there does seem to be an association with degen discs & high impact, torsional & explosive activities.
I havn’t come across literature re whether discs continue to adapt to load in older age groups. Or anything exploring the effect of nutritional intake on disc health.
I havn’t come across literature re whether discs continue to adapt to load in older age groups. Or anything exploring the effect of nutritional intake on disc health.
And I am still convinced that the worst thing you can possibility do for your physical, mental and social health is spend your life on the sofa. So I’m still excited about throwing weights over my head back in the gym this weekend!
Thanks if you made it to the end :) Interested to hear about people's opinions & other reading!
