Returning to Jogging: Your Post-Back Surgery Recovery Plan

Back surgery can be a life-changing procedure for those suffering from chronic pain or debilitating conditions. As you progress through your recovery, you may find yourself eager to return to your favorite activities, including jogging. However, the question remains: Can you safely jog after back surgery? In this comprehensive guide, you will learn about the factors to consider, timelines for recovery, and best practices for returning to running after a back operation.

Understanding Back Surgery: Different Types and Their Recovery Needs

Back surgery can be performed for a variety of reasons, such as to relieve pressure on nerves, stabilize vertebrae, or correct structural deformities. Some common types of back surgeries include:

• Discectomy – Removal of part or all of a herniated disc (also commonly known as a “slipped disc”) that is compressing a nerve
• Spinal fusion – Fusing two or more vertebrae to stabilize the spine, often used to treat degenerative disc disease or spinal fractures
• Laminectomy – Removal of part of the vertebra to relieve pressure on the spinal cord or nerves
• Artificial disc replacement – Inserting an artificial disc to replace a damaged one

The type of surgery you have undergone plays a significant role in determining when you can safely return to jogging. For instance, a minimally invasive microdiscectomy might allow for a faster recovery than spinal fusion, which requires more time to ensure the fusion has solidified properly.

General Recovery Timeline

While every patient’s recovery is unique, here is a general timeline for post-back surgery recovery:

• 0–6 weeks – Rest and gentle movement
• 6–12 weeks – Gradual increase in activity
• 3–6 months – Return to most normal activities
• 6–12 months – Full recovery

How Soon Can You Jog after Back Surgery?

While every individual’s recovery timeline is different, doctors typically recommend a phased approach when returning to physical activities like jogging after back surgery. It is crucial to follow your surgeon’s advice and listen to your body during recovery. Here is a general guideline for when jogging might be considered after different surgeries:

• After a discectomy – For those who have undergone discectomies, jogging can often resume after 6 to 12 weeks, depending on how well the healing process is progressing. Starting with light walking and gradually increasing intensity is essential before considering a jog.
• After a spinal fusion – Recovery from spinal fusion surgery takes significantly longer. Jogging may not be advisable for 6 to 12 months post-surgery, as the bones need ample time to fuse correctly. Rushing back into physical activity could jeopardize the fusion and cause complications.
• After a laminectomy or artificial disc replacement – These surgeries generally allow for a quicker recovery than fusion but may still require several months before jogging can be safely resumed. Patients are usually encouraged to return to low-impact exercises such as walking or swimming first.

What Factors Affect Your Ability to Jog after Surgery?

Several factors influence how soon you can jog after back surgery. Understanding these factors can help you manage expectations and ensure a smooth recovery:

• Pre-surgery fitness level – Patients who were in good physical condition before surgery might experience a quicker recovery. However, even fit individuals must give their bodies time to heal fully.
• Surgical technique – Minimally invasive procedures tend to result in quicker recoveries compared to open surgery, where muscles and tissue might take longer to heal.
• Post-surgery rehabilitation – Physical therapy plays a crucial role in determining when jogging is safe again. Rehabilitation exercises strengthen the core and back muscles, stabilize the spine, and increase mobility—all of which are essential for running without injury.
• Pain levels – Experiencing pain or discomfort is a clear sign the body is not ready for jogging yet. Monitoring pain levels during physical activity is key to ensuring a safe return to running.

The Importance of Proper Rehabilitation

Proper rehabilitation is one of the most critical aspects of recovery after back surgery. It rebuilds strength, flexibility, and balance—three elements crucial for reducing the risk of reinjury while jogging. Your physical therapist will design a personalized rehabilitation program to restore your range of motion, strengthen your core, and enhance your overall fitness.

• Phase 1: Rest and recovery – In the first weeks after surgery, rest and healing are the primary focus. During this phase, gentle walking and light stretching are encouraged to keep muscles active and prevent stiffness.
• Phase 2: Physical therapy – Depending on the type of surgery, physical therapy typically begins 4 to 6 weeks post-surgery. Strengthening the core muscles that support the spine is a priority to protect the back from future injuries.
• Phase 3: Low-impact aerobic exercises – Once strength has been built and mobility restored, patients are encouraged to participate in low-impact aerobic activities like swimming, biking, or walking to increase endurance.
• Phase 4: Gradual return to jogging – After you obtain clearance from your doctor, jogging can be slowly incorporated back into your routine. Start with brisk walking, transition to slow jogging, and gradually build up to more intense running.

Tips for Safely Jogging after Back Surgery

Returning to jogging after back surgery requires patience and careful progression. Following these tips can ensure a safe and effective return to running:

• Get clearance from your surgeon – Before resuming any high-impact activity, consult your doctor to confirm your spine has healed adequately.
• Wear proper footwear – Running shoes with good arch support and shock absorption can reduce the impact on your spine while jogging.
• Start slowly – Begin with walking or a light jog and slowly increase the pace and duration over time. Avoid sprinting or long-distance running initially.
• Focus on posture – Maintaining proper posture while jogging is critical to avoid strain on your back. Engage your core, keep your back straight, and avoid overstriding.
• Incorporate strength training – Regular strength training, particularly for the core and lower back muscles, can provide extra support and prevent reinjury.

When to Avoid Jogging after Back Surgery

Even after surgery, there may be some circumstances where jogging is not advisable. For example:

• Persistent pain – If jogging causes discomfort or pain, it may indicate your body is not ready, and you should stop immediately.
• Increased risk of reinjury – If there is still instability in your spine or if you have not completed rehabilitation, jogging can increase the risk of injury.
• Doctor’s advice – Always follow your doctor’s guidance. If the doctor advises against running due to the specifics of your surgery, it is crucial to listen to that advice.

Returning to jogging after back surgery is possible for many people, but it requires patience, careful planning, and close collaboration with your healthcare team. By following the guidelines outlined in this article and listening to your body, you can safely reintroduce jogging into your life while protecting your back and maintaining your overall health.

Every person’s recovery is unique, and it is essential to tailor your return to jogging based on your individual circumstances. With the right approach and support, you can look forward to hitting the pavement (or track) and enjoying the many benefits of jogging once again.

Chronic back pain is extremely common and can often be relieved with conservative treatments. However, if your back pain is severe and long-lasting, surgery may be discussed and potentially recommended to provide relief. For example, if you have a herniated disc that is not responding to conservative treatment, a discectomy or microdiscectomy may be the best option. Although this is generally a very successful procedure, patients with a large hole in the outer ring of the disc have a significantly higher risk of reherniation following surgery. Often, the surgeon will not know the size of the hole until he or she begins surgery, and having a large hole in the outer ring of the disc more than doubles the risk of needing another operation. A new treatment, Barricaid, is a bone-anchored device that closes this hole, and 95 percent of Barricaid patients did not undergo a reoperation due to reherniation in a 2-year study timeframe. This treatment is done immediately following the discectomy—during the same operation—and does not require any additional incisions or time in the hospital. 

If you have any questions about the Barricaid treatment, ask your doctor or contact us today.

For full benefit/risk information, please visit: https://www.barricaid.com/instructions.