8 Ways to Avoid Back Pain While Running on the Treadmill

8 Ways to Avoid Back Pain While Running on the Treadmill

Look for ways to make your running experience more comfortable. Besides keeping up a steady pace, running on a treadmill can be pretty painful for some people. The reason for this is the constant movement of the machine itself. Without fail, it will rock back and forth at different speeds.

With this in mind, here are some precautions you can take to avoid back pain while running on the Treadmill:

Running on a treadmill can be a great way to get in shape or stay active during the cold winter months. It’s also an effective form of cardio exercise that is good for your heart and lungs and core muscles. However, it isn’t just the activity itself that may cause discomfort; other factors outside of your control may contribute as well too. 

Make the running space as comfortable as possible

Running on a treadmill is incredibly versatile, but it’s not going to be nearly as comfortable as putting your feet down and running outside. So, if you don’t have access to the outdoors, you can try to make the space as comfortable as possible. To begin, locate a place with the least amount of vibration. For example, if you’re running in your bedroom, try running on the treadmill in the living room.

Another possible solution is to use earplugs. You may also want to consider altering the running surface. Many treadmills come with a running surface that is smooth and hard, but that isn’t necessarily the most comfortable running surface. Instead, you can try running on a softer surface, such as a treadmill that’s specifically designed for running. 

Stay hydrated

It may seem like a no-brainer, but dehydration is one of the biggest causes of back pain while running on the Treadmill. You may not think it’s so important to be constantly drinking water, but you have to remember that your body is constantly sweating while you’re running. If you’re not replacing that water, you’re going to end up dehydrated.

This can lead to dizziness, headaches, fatigue, cramps, and other nasty side effects. As a general rule, you should drink about 16-20 ounces of water every few hours while you’re running. This can vary slightly depending on how high your energy levels are, but a good goal is to drink about two quarts of water over a 10-hour period. This can go a long way toward preventing back pain while running on the Treadmill. 

Keep your spine straight

Another thing that can cause back pain while running on the Treadmill is poor posture. This is especially likely if you’re wearing heels while running on the Treadmill, which can cause you to be leaning forward. The most important thing to recall with this is to keep your spine straight. 

This may seem like common sense, but you’d be surprised how often people forget this. The best way to do this is to lengthen your spine and keep your head upright. This can be tough while you’re running, but it’s definitely worth the effort. A straight spine is much more comfortable than a hunched one.

Take Frequent Breaks

One of the most common reasons for back pain while running on the Treadmill is from running too long in a single session. This is especially important if you’re running for a long period of time, such as 30 minutes or more. The solution to this is to take frequent breaks. This will let your legs cool down, and your muscles relax.

Additionally, it will give your back a chance to relax and recover from the strain you’ve put it under. While you don’t want to run for a short period of time and then take a break, you can also do other types of exercise during your breaks. This can help keep your muscles active while giving your back a break from the strain of running.

Keep Your Core Muscles Activated

Another thing that can cause back pain while running on the Treadmill is a lack of core strength. Essentially, this means that you need to keep your abdominal muscles activated while you run. This can help to support your back since it will be pressed against the machine’s deck. A simple way to do this is to keep your abs and glutes tight while you run.

A good rule of thumb here is to keep your abs and glutes tight for at least 60% of the time that you’re running. During your runs, you can also try to incorporate a few rotations into your routine. Rotations work to activate your core muscles and improve balance. It’s also a great way to get more cardio exercise in while you’re running.

Stop When You Feel Pain

Finally, the best way to avoid back pain while running on the Treadmill is by taking breaks when you feel pain. This may seem apparent, but you would be surprised how many people don’t take breaks when they need to. Once you start to feel pain, take a break.

This doesn’t necessarily mean that you’ve run too far, but you’ve probably run long enough that your muscles are fatigued. While you may want to keep running, it may be more important to give your body a rest. When you’re taking frequent breaks, you can also try other types of exercises, such as planks or crunches, to help to keep your muscles active and active. 


Running on a treadmill can be an effective form of cardio exercise, but it can also cause strain on your back if you don’t take precautions. Keeping your spine straight, keeping your core muscles activated, drinking water, and taking frequent breaks can help to prevent back pain while running on the treadmill.

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