Skip to Content

Back Pain? Consider These Low Impact Exercise Options

Like many of us hitting our 40’s and beyond, I struggle with back pain. You may think that exercising is off limits due to your back pain. While some exercises can be hard on the back, there are those that not only allow you to exercise, but may reduce the pain. Whether it’s yoga or swimming, you can get the exercise you need with these low impact exercise options.

low impact exercise options for those with back pain

1. Yoga

Yoga can be a wonderful exercise for those with low back pain. Not only is the exercise easy to do, but yoga stretches and tones the muscles, which leads to less back pain. It’s a great way to burn calories and is often used to treat back pain. YouTube is loaded with videos for beginners. Choose a video that targets back pain and get started today.

2. Walking

Walking is an exercise that is easy for almost anyone to do. While you may not be able to walk very far in the beginning, the key is to just keep at it. Each day walk just a bit farther and you’ll soon be walking miles each day. You want to have a comfortable pair of shoes and you may also want to invest in a brace to help improve your posture to reduce back pain.

3. Elliptical Training

Working out on an elliptical trainer doesn’t feel like a workout at all. In fact, you may find that you overdo it the first time you try it. The motions are so easy and freeing for someone who has suffered from back pain for so long. Visit your local gym and see if this option is a good fit for you.

4. Biking

A recumbent bike allows you to get a good workout while still being able to support your back. Again, this is a great piece of equipment that you can try out in most gyms. If you’re short, you may need to roll a couple towels to make sure you get the support you need while still being able to reach the pedals.

5. Swimming

Last, but not least, swimming and water exercises are also great low impact exercises for those with back pain. You can start with swimming and then try water aerobics. Check with your local community center to see if they offer classes.

You don’t have to give up something your body really needs. Low impact exercises allow you to work your muscles without hurting yourself. If you want to get started today, try following along to a yoga video or going for a walk. The important thing is to just get up and start moving. Don’t forget to consult your doctor before attempting any new fitness routine.

Sharing is caring!

  1. Hey loved the post! Great Article

  2. Kendra says:

    Elliptical is a personal favorite for me – but I think I would add Pilates to this list… Great for building core strength with minimal joint pain.

Comments are closed.