Does Running on a Treadmill Strengthen Your Back Muscles?

Running's a cardiovascular go-to, and a surefire way to burn 600 plus calories in an hour, depending on your weight. High-energy aerobic exercise like running boosts your heart rate and improves your oxygen intake. And beyond the weight-loss benefits, running strengthens your bones and muscles -- including your spine and back muscles. Running's a high-impact activity, so talk with a doctor before starting, especially if you have a bone condition like arthritis.

  1. Your Back Muscles

    • There's more to the back than your backbone, or spine. A network of large and small nerves, supported by a host of ligaments and muscles, all begin at your cervical spine, or neck. The muscles extend to your coccyx, or tailbone, and flank your spine in pairs. The trapezius muscles begin at the neck, followed by the rear shoulder blade's posterior deltoids. Beneath those are a series of small muscles: the teres majors and minors, infraspinatus and rhomboids. The large latissimus dorsi, or the lats, creates the middle back, and the erector spinae muscles support your lower back. It's the lower back muscles that running primarily strengthens.

    The Treadmill and Your Back

    • An already weakened lower back may find running outside -- with its potholes, uneven surfaces and debris -- a spine-jarring experience. A treadmill's flat surface, then, is a welcoming change of pace and a way to still reap the back-strengthening benefits. A study published in 2013 in the journal "Clinical Rehabilitation" compared two groups with chronic low back pain: those enrolled in a strength exercise-based program and a group vigorously walking on treadmills. Researchers concluded that, after six weeks, the treadmill walking worked as well as back-strengthening exercises. Increase your speed to an aerobic level -- where it's difficult but not impossible to talk -- and jog away. And swing your arms.

    Choosing Your Shoes

    • Don't mistake your run-of-the-mill sneakers for running shoes because they're not. Even a high-end pair of cross-trainers won't support your feet on a treadmill. And from your calves to your lats, you'll feel the strain. Visit a specialty shop if you'll be logging a lot of miles. A qualified shoe sales clerk can fit you for gait and determine if you need orthotics. Some specialty shops have treadmills in-shop for test drives. Take shoes for a five- to 10-minute, 5 mph jog before buying.

    Additional Strengthening Exercises

    • Treadmill running is primarily a cardiovascular exercise. The more you run, the more calories you'll burn. You'll build muscles in your back and legs, but don't rely on it alone to strengthen your back. Treadmills primarily work your lumbar region, even with arm movement, so with strengthening exercises, spotlight your upper, or thoracic, back. Shoulder blade squeezes work the scapulae and surrounding muscles. Stand with your arms loosely hanging at your sides. Tighten your abs and stretch your shoulder blades back and down. Keep them there for five to 10 seconds and release. Do three reps in the morning and at night.