A treadmill is one of the most popular types of exercise equipment because it provides a straightforward and effective workout. A simple walking workout is well tolerated by most people. However, with the hassle of back pain, a regular workout can become annoying and draining. The first step is to establish what causes the pain.
Causes
A variety of bones, ligaments, muscles, tendons and discs make up the back. Pain occurs when you injure or apply stress to any one of these components when you overwork your body with excessive work or exercise. Sprained back muscles occur when you make a sudden or awkward movement, or slip and fall during your treadmill workout. Chronic conditions such as arthritis or structural conditions such as a ruptured disk can also greatly contribute to pain and discomfort.
Type of Injury
Areas of the back likely to feel sore are the upper and lower back, and the shoulders. Muscle pain in the back is more often than not a result of poor posture. Pain in the organs near your back, such as your kidneys, or in the joints of the back — your vertebra — might indicate more serious causes. If you experience a stabbing or tearing pain that does not come from the muscles, stop your workout immediately and seek medical advice.
Prevention
To help prevent injuries, warm up before any exercise on the treadmill, and cool down after your workout. Walk for five to 10 minutes before beginning your run. Slow to a walk when your run is finished, and keep that slower pace for 10 minutes, or until your heart rate has slowed and your muscles begin to cool. Never overdo it. Pushing your body beyond its limit too quickly will only result in injury. Take rest days once or twice a week to give your body time to recover. Proper nutrition is also vital to help your body recover after an injury. Use good posture on the treadmill — this is one of the most important steps to avoid a sore back. Keep your spine erect but relaxed, engage your abs, and look straight ahead. Do not slouch or lean forward.
Caution
You should never try to eliminate serious pain by working out, because your body sends pain signals as a signal for you to stop. Further work could worsen a potential injury. Never jump off a running belt — pause the machine and resume your workout when you are ready. Do not watch your feet as you walk or run. You could lose your sense of position on the belt and fall off.
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