Lower Back Pain While Running on a Treadmill: Why You Have It and How to Find Relief

No matter how you look at it, running is a high-impact sport.

Though running is an excellent cardio exercise and is beneficial for your health, not doing it right can cause pain.

Whether you primarily run on a treadmill or periodically use a treadmill to break up your road running routine, you may experience lower back pain from time to time. 

If you’re wondering why your back hurts when running on a treadmill, this article will help answer that question. 

Learn what’s causing your lower back pain, what you can do about it, and how a physical therapist can help.

• Why Does My Back Hurt When I Run on the Treadmill?
• 5 Possible Causes of Lower Back Pain While Running on a Treadmill
• Diagnosis and Treatment of Low Back Pain Caused by Treadmill Use
• Diagnosis
• Treatment
• Is Running on a Treadmill Bad For Your Back? 
• 5 Ways You Can Prevent Lower Back Pain While Running on a Treadmill
• #1: Use a Quality Treadmill
• #2: Do Strength Training and Stretching 
• #3: Wear the Right Shoes
• #4:  Fine-Tune Your Running Form 
• #5: See a Physical Therapist
• The Experts at PRO~PT Can Help With Your Lower Back Pain From Running on a Treadmill

Back pain may accompany running on a treadmill for a variety of reasons:

• Overuse of certain muscles and tendons is due to lack of speed and incline variance.
• The repetitive impact of the same movement can put your joints at risk.
• Different running patterns on the treadmill can result in increased hip extension (especially if most of your running is on the road).
• The incline of a treadmill can increase a runner’s forward lean, which puts a higher demand on certain muscle groups and the passive structures of the back, including the ligaments.
• Runners, who normally practice road running, may experience back pain when using a treadmill because the load is different than what you’re used to.

If your back hurts from running on a treadmill, understanding the cause may be the first step to finding relief. 

Below are five common conditions that may contribute to lower back pain while running a treadmill. Runners may experience one or more of them, and sometimes a combination of them may occur simultaneously.

A weak back is only part of the problem.

In addition to weakness in the back, many runners experience lower back pain because of weakness in the abdominal muscles. 

When back and abdominal weaknesses are combined, controlled muscle movement is difficult to maintain as a runner tires. The result is often stress on the spine accompanied by back pain.

Doubtless, most runners experience muscle cramping at one time or another. This happens when stress is placed on the muscles. 

Cramping can lead to trigger points, small knots in the tight muscle. These trigger points can be difficult to stretch out and can cause pain that ranges from moderate to severe.

The Sacroiliac joints are located on either side of the low back just above the buttocks.

Sacroiliac joint dysfunction can result when runners land harder on one foot than the other putting more pressure on one of the joints. When this happens, the joints can become irritated, resulting in inflammation and pain.

Facet joints can become irritated when running on a treadmill if your abdominal muscles are weak and if you have a larger hollow in your lower back. Like the sacroiliac joint, the facet joint can become inflamed and painful.

Hyperlordosis is the technical term for a type of poor posture that is distinguished by a large curve of the spine in the lower back. 

If you stand with your backside to the wall and can place more than one hand-width between your lower back and the wall, you may suffer from hyperlordosis. The good news is that this condition can often be improved with stretches and exercises.

Even if your normal posture is fine, runners may practice poor running posture when using a treadmill, which can lead to lower back pain.  

Leaning on the treadmill bars or running with your body hunched or leaning forward means your lower back muscles have to work harder. When these muscles get overworked, they let you know by leaving you in pain.

Once the cause of your pain has been diagnosed, an individualized treatment plan can help you get back to your running routine pain-free.

Obtaining a diagnosis from a trained professional is the first step to finding relief. Very often, seeing a physical therapist is the best option for getting a correct diagnosis.

For new patients, a PRO~PT physical therapist will perform a thorough evaluation to understand your pain and pinpoint the cause of the pain. Once the comprehensive examination is complete, the PT is equipped with the knowledge necessary to create a treatment plan.

Of course, if a patient’s condition is beyond the scope of our physical therapists, we will refer you to a primary care or orthopedic physician who can provide the appropriate care.

Treatment may include a mixture of the following:

• Taking a break from running, especially if the pain scale while running is greater than 4 and up to 10
• Backing off in running intensity by 10-20% if the pain scale is below 4
• Stretching exercises and strength-building exercises both at home or in the PT office

When putting together a treatment plan, our physical therapists at PRO~PT will also discuss:

• Load management when running
• How to progress in your running program
• How to include strength training in your running routine
• How to navigate treatment so you can continue running through the treatment phase

There are pros and cons whether you decide to run on the road or a treadmill, but running on a treadmill is not particularly bad for your back. 

Even if you don’t suffer from one of the conditions listed above, following these five tips can protect you from lower back pain while running on a treadmill:

1. Use a quality treadmill.
2. Do strength training and stretching.
3. Wear the right shoes.
4. Fine-tune your running form.
5. See a physical therapist.

When choosing a treadmill, consider the following specifications of the machine:

• Horsepower – Look for a treadmill that has a motor with at least 1.5 continuous-duty horsepower (CDH). If you run very frequently on a treadmill, one with a CDH of 2.5 to 3.0 may be a better choice.
• Belt size – You want a treadmill with a belt that is at least 48 inches long and 18 inches wide. For runners over 6 feet tall, look for a treadmill with a 54-inch long belt.
• Incline – Look for a treadmill that allows for an incline of up to 10%. A decline feature can also give you a better simulation of running outdoors.
• Control panel – A quality treadmill will have a control panel that is simple to use and is within easy reach.
• Cushioning – When trying out a new treadmill, you should look for one that will absorb shock and not move with every strike of your foot.
• Speed – If you use the treadmill primarily for running, get one that goes up to 10 mph or higher.
• Stability – Look for a treadmill that has a stable frame and doesn’t shake when walking or running.

Strength training and stretching are crucial elements to protecting against lower back pain when running on a treadmill. 

Below are some common exercises and stretches that may help. 

Remember to always perform exercises and stretches under the direction of your PT and follow the treatment plan created for your particular needs.

Stretches

• Perform stretches according to your MDT preference (McKenzie Method of Mechanical Diagnosis and Therapy). The PTs at PRO~PT will help determine your MDT preference and will suggest appropriate stretches.
• Knees to chest and cobra stretches help relieve lower back pain.
• Hip flexor and lateral hip stretches should be considered.
• Calf runner stretches (gastrocnemius stretches) should be included in the runner’s routine.

Strength Training

• Planks
• Squats (pay attention to knee alignment)
• Clamshells (with weight around the knee and with good form)
• Posterior glute exercises

If you are a runner who buys shoes based on price and style, there are some other factors to consider when finding the best shoes for running. You should consider both your running style as well as the fabrication of the shoe.

Evaluate the following aspects of the runner:

• Foot type – high, low, normal arch
• Gait – overpronation, mild overpronation, neutral pronation, or under-pronation (supination)
• Running routine – low intensity and distance versus high intensity and distance

Evaluate each part of the shoe (here are a few examples):

• Upper – The upper should be shaped like the foot with no binding or chafing.
• Ankle Collar – Avoid shoes that irritate the Achilles tendon or ones where your ankle slips.
• Toe box – Look for a shoe that allows your foot to flex and spread out naturally.

To find the best running shoe for you, consider visiting a specialty running store. 

The professionals there can take all of the above aspects into account, watch you run, test your stability, and help you choose the best shoe for your makeup and needs.

Getting help from a trainer or other qualified professional may help improve your form. 

Likely, a trainer will help with the following:

• Posture
• Warm-ups or extended warm-ups
• Technique
• Speed

A physical therapist is equipped with knowledge and expertise to not only help relieve your pain but also to keep you running without pain.

If back pain is slowing you down or causing you to worry, don’t wait another day to get help.

Our PRO~PT physical therapy staff is experienced and ready to customize a treatment plan that is tailored for your specific needs. 

With specialty programs including …

• ACL injury prevention
• Athletic training
• Aquatic therapy;
• Pro~Running

… we can help you meet your physical training goals and return you to your highest quality of life.

Get started today by requesting an appointment.