Why does my back hurt so much when I walk on the treadmill but not when I do step aerobics, kickboxing, etc? I have a herniated lumbar disc and ever since my diagnosis I've had problems walking more than a mile on the treadmill. Any longer and I get back spasms. I thought walking was supposed to be great for people with back problems and stepping the worst, but in my case it seems to be the opposite. Of course, I find walking extremely boring so there probably would be no love lost there if I had to avoid this exercise, but some days I just want a low impact workout and walking fits the bill. Anyone else notice this? I haven't been to my ortho for months because my back pain isn't bad enough to warrant any drastic interventions.
For those of you with back problems...
- Thread starter lesliew
- Start date
gelfling
Cathlete
Hi Leslie,
I don't know the answer to your question but I've noticed the same thing. I can step, I can kickbox, I can do Hi-Lo and I feel okay. But, make me walk and it's another story. The only thing I do know for sure is that it does get better but you need to increase your walking distance by small increments to make any progress. Back/core strengthening work like Yoga, Pilates and a strength tape like Slow & Heavy Back & Chest, will help to make walking easier on your body.
ATB,
- Lisa
I don't know the answer to your question but I've noticed the same thing. I can step, I can kickbox, I can do Hi-Lo and I feel okay. But, make me walk and it's another story. The only thing I do know for sure is that it does get better but you need to increase your walking distance by small increments to make any progress. Back/core strengthening work like Yoga, Pilates and a strength tape like Slow & Heavy Back & Chest, will help to make walking easier on your body.
ATB,
- Lisa
I have a similar problem -- my lower back hurts after walking on the treadmill. However, I can lift heavy weights and jump around doing high-low and step and kickbox until the cows come home without a problem. What has helped me is this:
1. Make sure your stride is not too long and concentrate on keeping your abs pulled tight while walking.
2. Stretch your hip flexors immediately after your walk.
3. Stretch your hamstrings immediately after your walk.
4. Make sure you are not leaning forward on the handrails. Also make sure you are not leaning backward if you have the treadmill on an incline.
You might want to throw in a little stretch of the hip flexors and hamstrings about 10 minutes into your walk.
I believe my major problem was really tight hip flexors. Since adding the stretches, my lower back feels a LOT better when I walk on the treadmill.
Just some suggestions, take them or leave them, right
1. Make sure your stride is not too long and concentrate on keeping your abs pulled tight while walking.
2. Stretch your hip flexors immediately after your walk.
3. Stretch your hamstrings immediately after your walk.
4. Make sure you are not leaning forward on the handrails. Also make sure you are not leaning backward if you have the treadmill on an incline.
You might want to throw in a little stretch of the hip flexors and hamstrings about 10 minutes into your walk.
I believe my major problem was really tight hip flexors. Since adding the stretches, my lower back feels a LOT better when I walk on the treadmill.
Just some suggestions, take them or leave them, right
This adds on to Maxwells post - another thing to consider is your form when you're walking. I find that when I do step or kickboxing, I'm very aware of my form - partly it's the instructor's reminders to keep my head up, shoulders straight, stomach in, and part of it is just better body awareness - I'm "working out" and I want to "do it right."
When I walk, on the other hand, I do the same walk I've been doing since I learned to walk at age 2. I'm rarely aware of my "form" because it's such a natural motion. It means that all my ingrained habits - favoring my right leg (most people favor one leg), not being aware of my posture, probably swinging one arm higher than the other - are being practiced.
It's possible that your walk/gait may be stressing your lower back because you're not conscious of your form.
Allison
When I walk, on the other hand, I do the same walk I've been doing since I learned to walk at age 2. I'm rarely aware of my "form" because it's such a natural motion. It means that all my ingrained habits - favoring my right leg (most people favor one leg), not being aware of my posture, probably swinging one arm higher than the other - are being practiced.
It's possible that your walk/gait may be stressing your lower back because you're not conscious of your form.
Allison
You all have posted some excellent suggestions which I will take into consideration! I do have very tight hamstrings and hip flexors, which I'm working on by doing a lot of yoga. I also think my problem could be that I don't pay attention to my form when I walk. I get lazy and bored, then I end up slouching and the rest is history! My back gets fatigued just from standing in place (like when I'm on my feet in the kitchen for a long period of time) and I think the constant postion changes I make during kickboxing and aerobics gives my back a "break". I guess I'll slowly work on building up mileage, and slow down my stride. Stretching during my walk is not a bad idea either! Thanks everyone!
kathryn
Cathlete
In addition to what others have said, when you're walking on a treadmill, you're pretty much doing the exact same motion over and over again. When you step or kickbox, you are doing more of a variety of movements (even though step might seem more like "the same movement," you are moving around more, and doing some moves off the side, etc. If you were just doing the old "up-up/down-down" move over and over again, you might have the same back problem).
Maybe the back just gets locked into some ROM and movement pattern when doing repetitive movements like this, then when you go about your daily activities, the movements that don't fit this movement pattern put stress on the back. Just a weird theory I'm making up as I go along.;-)
Maybe the back just gets locked into some ROM and movement pattern when doing repetitive movements like this, then when you go about your daily activities, the movements that don't fit this movement pattern put stress on the back. Just a weird theory I'm making up as I go along.;-)