Can Treadmill Walking Help or Hurt Low Back Pain?

Low back pain (LBP) often improves with continued activity—rest can make symptoms worse. Exercise is strongly recommended for non-specific LBP, as it helps prevent recurrence and lessen pain, particularly when including movement of the trunk, pelvis, and legs. At Grovetown Chiropractic, our care emphasizes patient involvement: active engagement through posture, exercises, and self-care is key to lasting relief.

Treadmill Walking for Low Back Discomfort

Treadmill walking, especially at a self-selected pace for just 10 minutes, has been shown to reduce pain immediately in individuals with acute low back pain. While benefits may be modest, incorporating walking as part of rehabilitation or recovery is supported—especially when combined with proper chiropractic care.

Is Incline Treadmill Walking Safe for the Back?

Walking on an incline activates the quadriceps, glutes, and calf muscles more intensely and elevates heart rate compared to level walking. This can make workouts more effective for strength and cardiovascular health. Some treadmills have become popular (like the “12-3-30” workout: 12% incline, 3 mph, 30 minutes), but experts caution that this steep grade may strain the lower back, hamstrings, and calves—especially if you’re not prepared. Starting gradually and using a variety of movements is safer to avoid overuse.

Which Is More Effective for Chronic LBP: Treadmill or Core Stabilization?

A comparative study between treadmill walking and focused lumbar stabilization exercises (like those targeting the multifidus muscle) showed that both methods reduced pain and disability after eight weeks. However, stabilization exercises provided greater improvements in muscle activation and function. This suggests that while treadmill walking is beneficial, pairing it with core-strengthening exercises yields better results for chronic LBP.

Practical Tips for Safe Treadmill Practice with Low Back Pain

  • Ease into treadmill walking: Start at a comfortable pace for 10 minutes, then gradually increase duration.
  • Pay attention to incline: Begin with low percentages (1–3%) before progressing.
  • Focus on form: Maintain upright posture and engage your core to protect your lower back.
  • Complement with core work: Include lumbar stabilization routines to reinforce your back muscles.
  • Use chiropractic support: Regular adjustments from Grovetown Chiropractic help improve stability, recovery, and overall movement quality.

Take the Next Step Toward Relief

If you’ve been dealing with low back pain and aren’t sure where to start, combining gentle movement with professional chiropractic care can make a significant difference. At Grovetown Chiropractic, we create personalized treatment plans that support your recovery, improve posture, and help you move with confidence again. Don’t wait for the pain to worsen—schedule your appointment today and take the first step toward lasting relief.

Works Cited

Bello, Bashir. “Effects of Lumbar Stabilisation and Treadmill Exercise on Function in Patients with Chronic Mechanical Low Back Pain.” International Journal of Therapy and Rehabilitation, vol. 25, no. 9, Sept. 2018, pp. 493–. ResearchGate

CDC. “Benefits of Physical Activity.” Centers for Disease Control and Prevention, 16 June 2022, www.cdc.gov/physical-activity-basics/benefits/index.htm

Healthline. “Walking on an Incline: Benefits, Drawbacks, and How to Start.” Medically reviewed by Danielle Hildreth, RN, CPT, updated 14 May 2025, www.healthline.com/nutrition/walking-on-incline Healthline

National Library of Medicine. “The Effectiveness of Walking as an Intervention for Low Back Pain.” PMC, 2010, www.ncbi.nlm.nih.gov/pmc/articles/PMC2989236/ PMC

Texas Health. “Research Shows Incline Walking Could Be Just as Beneficial as Running.” Texas Health, ~2019, www.texashealth.org/

Texas Health Resources

Various Health Experts. “Is the ’12-3-30′ Treadmill Routine a Good Workout?” Health.com, 28 Jan. 2021.