How to Avoid and Manage Back Pain from Treadmill Workouts

Back pain is a common issue: according to an April 2024 report in the Journal of Functional Morphology and Kinesiology, 80% of adults experience lower back pain at some point in their lives. Prolonged sitting and the neck strain from looking at smartphones exacerbate this problem.

Starting a new exercise routine, such as the popular 12-3-30 workout (walking at 3 mph on a 12% incline for 30 minutes), can be particularly frustrating if you find that treadmill walking causes back pain. Although exercise is typically recommended for relieving back pain, what should you do if walking or running on a treadmill seems to be the cause?

Causes of Back Pain on the Treadmill

Back pain from treadmill workouts can occur in the lower back, neck, or shoulders. The lower back is supported by the lumbar spine, while the neck consists of the cervical spine. Connecting these is the thoracic spine. Walking on a treadmill is biomechanically similar to walking on stable ground but not identical, which can expose weaknesses in your body.

Posture

According to the American Academy of Orthopedic Surgeons, maintaining proper posture while sitting, standing, and moving is crucial to preventing back pain. Poor posture on the treadmill can stress your spine unnaturally. Gravity affects your body differently on a treadmill, and incorrect posture, especially rounded shoulders, can place excessive force on your lower back.

Correcting posture can be challenging—be patient, and expect it to take time. The best approach is to start conservatively and make small adjustments to encourage a natural posture.

Posture Tips for the Treadmill:

• Keep your gaze and spine neutral.
• Slightly pull your shoulders back while keeping your arms relaxed.
• If running or walking on an incline, lean your torso forward about 10 degrees.
• Avoid excessive leaning, which might indicate the incline is too steep or you're moving too fast.

Weak Stabilizing Muscles

Weak stabilizing muscles like the core and posterior chain (which includes muscles such as the lower back, glutes, and hamstrings) can lead to fatigue and poor posture. According to the Journal of Functional Morphology and Kinesiology, core stability exercises are effective for improving everyday lower back pain not caused by specific trauma.

Walking on a treadmill requires different mechanics than walking on stable ground, particularly engaging the hip flexors. These muscles lift your leg back and pull it forward, a task complicated further when walking on a steep incline, as in the 12-3-30 workout. Many people lack the necessary hip flexor strength.

How to Avoid Treadmill-Induced Back Pain

If posture and muscle strength contribute to your back pain, treadmill exercises can help alleviate the issue. However, don't expect immediate results.

Reduce Intensity

If you experience lower or upper back pain on the treadmill, you might be pushing too hard too soon. Try lowering the incline, slowing down, or reducing the duration or frequency of your treadmill sessions. Holding onto the treadmill can also disrupt your neutral posture, so reduce speed or incline to allow free arm movement.

Diversify Your Workouts

Balance is key. To prevent back pain from treadmill walking, diversify your workouts. The spine dislikes extreme or repetitive loads, which is why prolonged sitting can also exacerbate back pain. Treadmill workouts involve repetitive forward motion. Incorporate exercises in the lateral and frontal planes to achieve balance.

Strength and Posture Training Exercises

Here are some exercises to improve posture and strengthen your core, hips, and upper back.

Marching in Place

Benefits: Hip flexor strength
Target Area: Lower body

1. Stand with feet shoulder-width apart, spine neutral.
2. Lift your right knee to a marching position and lower it.
3. Repeat with your left knee.
4. Keep your back straight while lifting your legs. Repeat 15 times on each side.

Tip: Add ankle weights or resistance bands for an extra challenge.

Scapular Push-Ups

Benefits: Core and shoulder strength
Target Area: Core

1. Get into a high plank with wrists under shoulders.
2. Unlike regular push-ups, keep arms straight while letting your ribs and chest sink, then squeeze shoulder blades together.
3. Lift your spine towards the ceiling while pulling shoulder blades down.
4. Repeat 8 times.

Tip: If planking is too difficult, sit upright on a chair and squeeze shoulder blades together.

Bird Dog Core Exercise

Benefits: Core stability
Target Area: Core

1. Start in a tabletop position, hands under shoulders, knees under hips.
2. Extend your left arm forward and right leg back, maintaining a neutral spine.
3. Pause, then return to the start. Repeat 5 times, then switch sides.

Glute Bridge

Benefits: Hip flexor and core strength
Target Area: Core and lower body

1. Lie on your back, arms by your sides. Bend your knees, feet flat on the ground.
2. Push your hips up, keeping shoulders on the ground. Squeeze your glutes.
3. Hold for a few seconds, then lower back down. Repeat 10 times.

Single-Arm Dumbbell Row

Benefits: Upper back strength
Target Area: Upper body

1. Hold a medium-weight dumbbell in your left hand. Place your right knee on a bench, left foot on the floor.
2. Keep your back flat, extend your left arm toward the floor.
3. Row the dumbbell to rib height, using your back muscles.
4. Lower and repeat 6 times. Switch sides and repeat.

Tip: Use a rowing machine, barbell, or dumbbells for upper back exercises.

When to See a Physical Therapist

If you feel more back pain after exercise or the next day, seek professional help to adjust your workouts. The American Physical Therapy Association advises against bed rest for back pain, recommending exercise instead. A physical therapist can help you find suitable activities to alleviate back pain.

By following these guidelines and incorporating strength and posture exercises, you can manage and prevent treadmill-induced back pain effectively.