Can Walking on a Treadmill Make Your Back Sore?

Walking is a great form of cardiovascular exercise that most people are able to do. Regular sessions can help you reduce your risk of coronary disease, maintain or reduce your body weight and improve your mental health, according to the American Heart Association. Treadmills are popular because they allow you to walk in any kind of weather. It is possible that your back can become sore after walking on a treadmill, but you may be able to alleviate the discomfort and continue your workouts.

  1. The Hamster Wheel

    • There are advantages and disadvantages to treadmills. They are convenient. You can purchase one for your home or find them in most fitness facilities. The surface is even, unlike sidewalks or trails. You can control speed and incline for any type of walking or running workout. Also, the surface is cushioned and more comfortable on your joints. However, treadmills are expensive and take up a lot of room in your home. Also, walking on a treadmill can get boring since you are staying in the same place all the time.

    So Many Connections

    • Walking is low impact but there is still some impact. When your feet hit the deck of the treadmill, the impact travels up through your legs into your spine. This is known as the kinetic chain. Your body is a series of joints and the kinetic chain is a "combination of several successively arranged joints constituting a complex motor unit," according to the American Council on Exercise. So while walking is easier on your joints than running, it may still cause back soreness. While only a doctor can accurately diagnose your pain, it's possible that your back muscles are cramping or the soreness is due to a joint issue, such as disc herniation or arthritis.

    The Mighty Feet

    • If your back is hurting from treadmill walking, first look to your feet. If you have had your shoes for a few months or longer, it may be time to change them. Many people think that if a shoe still looks good or is only used indoors, it will last longer. This is not the case. If you're walking in your shoes three or more times per week, the support gradually wears down. Be sure to only buy shoes that are made for walking. Go to a sports store or specialty store that can fit you for a proper shoe. This may get rid of your pain or at least decrease it.

    Do It Right

    • Walking is great, but you still need to do it right. Start with a five to 10-minute warm-up at a moderate pace, then increase your walking pace to your exercise walk. Cool down by walking slow for five minutes before you get off the treadmill. Then hop down and stretch for a few minutes. Your legs can get tight, pulling on your pelvis and causing back pain. Focus on your legs and core. Stretch your hamstrings with a straight knee, leaning over each leg one at a time. Pull one foot up to your butt and hold it to stretch your quads. Lean down and touch your toes to stretch your back and hamstrings. Step one foot back with your heel to the floor and your knee straight to stretch your calves. On the floor, bend your knees and drop to one side and then the other to stretch your midsection and back. Hold stretches for 15 to 30 seconds. Regular resistance training two or three times per week that includes core work can alleviate back pain. If none of these options help, then it may be time to see your doctor for a diagnosis.