Dr. Stefano Sinicropi, M.D.

If you’ve visited a doctor for back pain, you’ve probably been told that exercise is one of the best things you can do for your back. However, it can be difficult to get a standard workout in if back pain is so severe that it disrupts your workout. In order to stay active and help your spine, you have to be willing to adjust your exercise habits to account for your back pain. So today, we’re going to share three smart ways you can exercise if back pain makes traditional running or weightlifting too painful.

Exercises For People With Back Pain

Here’s a look at three different ways you can get your exercise in each day if traditional exercise is too difficult because of your spine.

1. Swimming – Swimming is a great option for people with back pain because the water’s natural properties mean that activities performed in the pool will be limited weight-bearing. Buoyancy will take a lot of stress off your spinal discs, which can be a gamechanger for people with back pain. Water also provides natural resistance as you move, requiring more effort from your muscles. Swimming or simply walking laps in a pool can provide you with an exercise routine without the full extent of gravity taking its toll on your spine.
2. Elliptical Machines – An elliptical machine is one of the few pieces of exercise equipment that provides a low or no-impact workout. The design of the elliptical means that you don’t lift your feet off the platforms as you stride, eliminating the traditional impact you’d feel with a normal step. Preventing the jarring jolt that is traditionally felt by runners with each step can protect your vulnerable back from stress and discomfort. Elliptical workouts are one of the most common types of workouts recommended by back specialists for their patients who are dealing with lingering spine discomfort.
3. Treadmill – Although a treadmill will involve more impact and stress on your spine than the above two options, we wanted to include it on our list because more people have access to treadmills than ellipticals and swimming pools. One reason why it’s easier to run or walk on a treadmill compared to on the ground is because the belt you’re running on propels your feet with each step. Walk or run at a comfortable pace and avoid holding onto the hand bars when in motion, because this can restrict normal hip motion. Even just 15-20 minutes of walking on a treadmill can increase blood flow to your spine and help injured structures heal.

If you have any questions about starting a workout routine using one or more of the above options, or you just want to talk to a spine specialist about your back pain, reach out to Dr. Sinicropi’s office today.

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