The Treadmill and the Aching Lower Back

Despite what might seem like primarily a cardio vascular workout designed at targeting the lower extremities, the treadmill may well be an excellent way to restore function following a bout of lower back pain.

Keep in mind the perceived exertion must be relatively low since the intended response to the activity is not focusing on increasing your heart rate as much as it is to simulate a sort of casual walk. And the amount of time should be around only five minutes to start so long as lower back pain symptoms do not increase with use. Only then should you consider adding increments of time, maybe two or three minutes every other walking session, until a total of twenty pain free minutes can be attained.

After achieving the lofty goal of twenty minutes, only then should you consider increasing your speed of movement. And even then it will be limited to simply a fast walk. Keep in mind the faster you go, the greater the impact your body will have to absorb. This includes the hips, knees and spine.

Frequency can safely range from three to five walks a week. Adequate rest should be taken between sessions to ensure proper recovery time.

Another very important factor is form. As you are holding onto the treadmill while exercising, you will limit the involvement to mainly the lower extremities. Consider walking without holding on and involve the use of the arms by having them swing naturally from front to back while walking. This will get the whole body involved. Including your lower back!

Of course, as you should need to hold on initially, please do so until walking without holding can be achieved. And only eliminate the use of holding on as you feel steady enough, well enough, and free of faint or dizziness.

It is also important to make mention that for those individuals with a painful lower back; walking flat is preferred over using an incline setting. An incline setting will add stress to the already aching back by altering your center of gravity and causing you to lean forward.

Walking is good exercise, even for those with lower back pain. Just follow the basic guidelines and of course consult your physician before starting any physical activity to ensure it is the right one for you.

Before beginning any exercise program, it is recommended that you first consult a physician. Only a physician can determine what type of exercise, the frequency, and the intensity that is appropriate for each individual.