Alexandria Wyckoff
Does back pain impact how you exercise and stay healthy? If so, you might want to consider low-impact cardio. Simple to do, these exercises get your body moving without too much impact on your spine and existing back pain. Sometimes, low-impact cardio can even help alleviate some of the pain. So, the next time you’re getting ready to exercise, consider adding one of the options below to your routine.
6. Bird Dog
Starting our list of low-impact cardio is the bird dog stretch. While not exactly an exercise, this stretch can get you warmed up for more intense routines. Or, if your back is recovering from injury, bird dogs can help keep the muscles limber. Get down on all fours, with your hands under your shoulders and your knees under your hips. Keeping your head in line with your spine, slowly extend one of your arms and the opposite leg. Hold this position for 10-15 seconds before switching.
5. Spine Stretch
Fifth on our list of low-impact cardio is another stretch called the spine stretch, or supine twist back stretch. Lay on the ground with a pillow behind your head. Then, bend your knees together and slowly move them to the side. After, do the same with your pelvis, but make sure your shoulders continue to touch the ground. Hold the position for a few seconds, then switch to the other side.
4. Elliptical Trainers
Next on our list of low-impact cardio is elliptical trainers. These piece of equipment blends together elements of walking, running, and cycling into a workout that doesn’t put too much pressure on your back. Since these machines also provide resistance training, it’s a great way to strengthen the legs and hips. The main reason the elliptical is good for back pain is that the exercise is not very jarring and allows the legs to move in a continuous motion rather than pushing off a hard surface. You can choose from a standing or sitting elliptical.
3. Stationary Bike
Rounding out the top three low-impact cardio ideas is stationary bicycling. While outdoor biking can be rougher on your back due to holes or rocks in your path, stationary bikes take the bumps out of the equation. Stationary bikes or recumbent bikes are a great way to get all the benefits of cycling without straining your back muscles. Many have taken to this trend, especially in popular “spin” classes at the gym.
2. Swimming
Second on our list of low-impact cardio is swimming. Water workouts are a great way to stay moving without feeling all your weight, as the buoyancy of water counteracts gravity and prevents spin compression. Swimming, water aerobics, and aqua jogging are all ways to achieve cardiovascular conditioning without tweaking a back muscle. The best strokes to do with back pain are the back and side, as the breaststroke may exacerbate your pain.
1. Walking
Last but not least on our low-impact cardio list is walking. Requiring the least amount of equipment, all you need is a trustworthy pair of shoes and a well-worn trail to walk several miles a few times a week. Walking helps strengthen the back muscles and improve overall cardiovascular fitness. Always make sure to use good posture and comfortable shoes when walking, and your back will thank you.