Back pain when running on a treadmill

benzzito

Since it's getting really cold out there , sometimes I would rather run indoor on a treadmill. However , lately it's hard for me to run more than one mile on it because of severe back pain. But everytime I run outdoors I can go for 6 to 7 miles without experiencing any pain at all. This is forcing me to run out in the cold. Any one has an idea why I'm having back pain only on the treadmill ? I mean does anyone experienced the same ?

Mollydolly10

Hmm, I don't know the answer, but I have a POSSIBLE idea. This has happened to me and it was because of my spine alignment and just my overall form on the treadmill. Here is how I fixed it:

If I'm on the treadmill I'm usually WAY to close to the front (within a hands reach of the controls and such), which causes my body to be more upright than it should. When you run outside, your body is naturally tilted ever-so-slightly forward, in order to give yourself that momentum and keep everything aligned. When you run tilted a little your spine is naturally aligned and NORMALLY pain-free. HOWEVER, I know that the OPPOSITE can also happen. If you lean TOO far forward, you can get back pain (See: http://www.runnersworld.com/article/0,7120,s6-238-267-268-10426-0,00.html).

Regardless, I think it has something to do with your lean when you run (not sure whether you are going too far FORWARD or too far BACK). Next time you're outside, try to get a really good read of how you run outside, then go STRAIGHT to that treadmill and try to mimic it as much as you can. You may find you need to let yourself move farther back on the belt (that's what I found I had to do - rather than run right up on the control panel which caused my back to hurt and my strides to be unnatural).

EDIT: here is a better explanation of the "tilt" I was talking about - look at the 2nd down in the article. The first picture if what you should look like when running, and what I'm sure you look like when running outside. The second picture is how I used to run on the treadmill - OUCHY! Until I worked out the kinks! (http://www.thatsfit.ca/2009/09/17/chirunning-how-to-run-better-faster-and-injury-free/)

(Another image of the "lean": http://girlevolving.files.wordpress.com/2011/05/running-form.jpg)

sofaking6

I get horrible pain in the front/side of my hip from the treadmill, which I never got from running outside. I'm sure it's the form or whatever. Sux

heybales

Could it be the extra shock absorption in the treadmill is causing you to land differently, actually adding more shock?
Or perhaps making it easier to stride longer, slower turnover time (perhaps 80 outside, 65 inside), which can be harder on the system too?
Or maybe the variation in grade outside and flat running inside is too much?

A study has shown that a treadmill should be set for 1% grade to match flat outside running (wind resistance lacking inside).

Take one last jog outside and try to nail down the actual pace you run, observe and note how fast feet are landing, how exactly, hunched over for moving forward, ect.

Then see how that is on treadmill. Or better, do all that while you run to the gym! And then get on treadmill.

caseyp1122

Technically running on a treadmill or outside is one of the worst things one can do to their back/knees , the shock and absorption of it takes their toll. I really encourage you to take up the elliptical for a while until the pain stops. The elliptical absorbs weight and impact associated with running and alleviates it tremendously. Give it a shot and see what happens. Worked for me, good luck!

pmich08

Technically running on a treadmill or outside is one of the worst things one can do to their back/knees , the shock and absorption of it takes their toll. I really encourage you to take up the elliptical for a while until the pain stops. The elliptical absorbs weight and impact associated with running and alleviates it tremendously. Give it a shot and see what happens. Worked for me, good luck!

Ha! This is so not true. If you are running properly with correct form you are not going to be hurting your back and knees. In fact I have run 5 days a week roughly for the last few months and had NO problems. Used the elliptical yesterday and messed up my knee. Your theory is moot.

heybales

Ditto's to pmich.

How you run is a bigger factor than blanket statement of harmful.
Take huge leaping strides through the air and fully land straight legged onto the heel, not hard to imagine how you could mess up your body with that kind of shock.
Opposite of that is the barefoot/minimalist running where you take small strides quicker and land flat/fore foot and absorb the shock by the muscles.

Difference between those extremes is more or less weight coming down, and where the impact is taking place.

And in-between depending on how you are doing can be done well or poorly.