by Kelly Joyner
Want to get continuously fit but are reluctant because of a bad back? Or are you just concerned that your endeavors of getting fit might just aggravate your condition. Worry no more because currently, the list of exercises safe for you is more than plenty. Although special care and precaution is mandated when undertaking these exercises, be sure to undertake only those that do not aggravate your pain.
It has been a major concern over the years on the repercussions when exercising with a bad back. Nonetheless, research has changed this perception by highlighting that body part movements can aid in back pain relief and now people are being encouraged to actively get involved in exercises. But what are the cardio exercises that are good for back pain?
WHY CARDIO IS GOOD FOR YOUR BACK
Cardio is good for you for the following reasons:
- It enhances the flow of blood to the back which promotes healing.
- Lessens back and joint stiffness which inspires back pain.
- It promotes movement of body parts which ensures you remain active especially in discomfort episodes.
- Enhances weight gain control ability which lessens the weight stress on the spine and joints.
- Promotes endorphin (naturally produced pain-killer chemicals) production which eradicates need for pain prescriptions.
CARDIO EXERCISES FOR BACK PAIN:
Good cardio is one that elevates your heart-rate ensuring good blood pump and flow in the body. With a pumped-up heart, the body is well able to burn calories, improve strength of both the heart and lungs which produces noticeable difference in your level of fitness.
# 1 Swimming
Swimming is the first safe cardio exercise for back pain for one major reason: it relieves pressure off your back since the water is able to support your weight. Carry out swimming sessions ranging from 20-30 minutes for 3 to 4 weekly days. Ensure that you use the swimming method that least aggravates your pain such as back and side strokes as opposed to breast-stroke. You can also apply water aerobics if your routine focuses on less contact of your legs with the bottom of the pool.
# 2 Walking
Although walking on surfaces that are either uneven or hard may be bad for your back, the idealness of the exercise itself makes it a wonderful cardio exercise for back pain. By walking, your core muscles and lower back get strengthened which is good for back control.
If you do decide to take a walk ensure the surface is even and soft such as a gravel path or is flat and grassy. Ensure you take 20-30 minute walks for several week days. Nonetheless, refrain if back pain persists.
# 3 Elliptical and Stationary cycling:
If you are experiencing back pain, then muscle-toning work-out may just be the best cardio for you. This you will get from the elliptical exercise. Begin with a straight and upright position ensuring your knees are not locked. Commence with a slow motion and increase the intensity as you progress making sure you do not aggravate the pain.
For those that may prefer stationery cycling, use a stationary bike and take care of your back positioning-use the recommended forward leaning position since it lessens stress on your back in the ride. Moreover, with a recumbent bike, you can have extra back support and stability from its back rest feature.
# 4 Stretches:
Stretches are a dual-benefit exercise; they burn calories and tone back muscles. They are good exercise for warm-up and which elevates heart-rate ensuring good blood flow to your back and it also facilitates loosening of sore and stiff back muscles.
Preferably, carry-out wall slides. Stand upright with the back against a wall and gradually lower the body in a manner that resembles sitting on a chair. Ensure you complete five wall slides in a frequency of 2-3 times on a weekly basis. Moreover, carry-out 10 leg raises in a similar weekly frequency as the wall slides.
If you are experiencing back pains and are short of ideas on how you can work out and stay fit, this list of tender cardio-workouts when done on a fairly regular basis will give you the necessary back muscle conditioning and will lessen back muscle stiffness that inspire pain.
However, ensure you consult with your physician prior to engaging in any of the cardio-exercises for a professional opinion on the cardio work-outs that best suit your condition.
Author Bio:
Kelly is the founder of RegularityFitness, where she and associates blog about the best fitness exercises, weight loss methods, diet, muscle building. That will help you get a good shape and healthy. You can also connect with Kelly on Twitter: https://twitter.com/kellyregularit1
