3 Great Ways To Exercise with Back Pain

Category: Back Pain | Author: Stefano Sinicropi | Date: November 23, 2015

back pain exercises

We commonly preach that exercise and stretching can help prevent back pain, but that’s easier said than done if pain makes movement difficult. Obviously intense workouts or very physical exercises can actually do more harm than good, but there are some exercises that can strengthen your back without overloading it. In this blog, we share three types of exercise you can perform even if back pain is giving you trouble. If you want to help your back heal, try a few of these exercises.


Swimming is one of the best ways to exercise your body without putting extra stress on your spine. Since swimming is inherently non-weight bearing, it’s great for your spine. Now, if back pain is crippling, we don’t advise going deeper than a few feet in the water, but swimming or water exercises are certainly a great way to strengthen your back. Walk around the shallow end for a half an hour, or sign up for a beginner’s water aerobics class. You’ll be amazed at what water therapy can do for your spine!


As we’ve discussed on the blog, yoga is another great low-intensity workout that can help with your spine health. Check out our guest post from yoga instructor Lynn Shuck on how yoga can help combat back pain. For example, yoga helps strengthen your spine by building muscles in areas that aren’t typically worked. Certain yoga poses may feel uncomfortable and at times test your flexibility, but don’t be surprised if your back pain is reduced through these yoga poses. Enroll in a beginner’s yoga class with a friend, or try the exercises Lynn discusses on the guest blog. That said, as with any exercise, if you feel acute or sharp pain, stop the activity immediately.


An elliptical machine is another great way to exercise without putting too much stress on your back. When you go for a run outside, your spine acts as a natural shock absorber with each step you take. When you’re on an elliptical, it takes that shock absorption out of the picture. Most elliptical machines allow you to adjust the resistance and incline, so beginners and experts will feel at home on the machine. An elliptical allows you to get a full body workout without overstressing your spine.

Those are just three ways to get your daily exercise if you have back pain, but they aren’t the only options. Try out some other low-intensity options like cycling or walking to find out what works best for you. As long as you’re staying active, you’re doing right by your body.

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