The Very Best Cardio for any Bad Back

 

FIT TIPS How to Exercise with a Bad Back Saint Thomas Health

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35 Minute Low Impact CARDIO + CORE Training Workout for Sciatica

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The Best Cardio and Weight-Lifting Exercises For Bad Backs (Especially Herniated Disks)

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Best Fat-Burning Cardio Workout with Bad Knees or Bad Back: “Treadmill Trekking”

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Lower Back Pain HIIT Work Out | Ed Paget

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Sciatica/Herniated Disc-Cardio Exercises for Pain Relief & Exercises to AVOID

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The Best Cardio Exercises for Losing Weight with a Bad Back

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GET IT OUR “WALK ON” DVD: http://amzn.to/1HVVgyp GET THE DIGITAL DOWNLOAD: http://bit.ly/1vEMf76 If you suffer from back pain, you might want to stay away fr. Top Cardio Activities Against Chronic Back Pain. Swimming and Other Water Exercises. When you enter a body of water, its buoyancy helps diminish Earth’s downward pull on your spine and the rest Elliptical Training.

Cycling. Walking. The elliptical trainer is one of the best machines for people with a bad back. It provides a zero impact cardio workout that not only would not worsen an existing back condition but can help to speed up the healing of some back injuries, that’s why we it’s a smart buy. 12 Comments If you suffer from back pain, you might want to stay away from some traditional types of cardio exercise (such as cycling) that keep your spine in a forward flexed position, aggravating an existing back condition.

Instead, we’ll focus on movements that keep your spine in a more comfortable neutral position. 2 days ago · Why it can be bad: A properly performed deadlift is arguably the best exercise ever (more on that next), but technique errors can make the deadlift easily one of the worst exercises for a bad back. There are many types of exercise recommended for back pain, including: Biking.

Daily activities such as housecleaning and gardening. Low-impact aerobics. Resistance exercises. Stationary cycling. Stretching exercises.

Swimming. Tai chi. Walking.

Water exercises. Balancing exercises strengthen your proprioception, which can prevent falls and also help you avoid movements that lead to back injury, says Dr. Alan Reznik, M.D., a Connecticut-based orthopedic.

While any walking is generally considered good exercise for both weight loss and back pain rehabilitation, the treadmill provides the least amount of impact. Its belt propels your feet forward with each step, which is one reason treadmill workouts are slightly, but negligibly, easier than walking outside. Draw your elbows together, keeping your wrists in line with your forearms. Pull your belly in toward your spine, and lift your chest, keeping your hips level and steady. Hold for 30 to 60 seconds, and release gently.

Make it easier: Try the pose in a chair. If you have a medicine ball and a wall that can take the pounding, throwing a medicine ball repeatedly will definitely create a cardio response, and can do so without taxing the lower back. Start in an standing position keeping your abs engaged.

Push your hips back, so that your hips are soft as well as the knees.

List of related literature:

Walking and swimming are excellent exercises for strengthening the lower back muscles.

“Saunders Q & A Review for the NCLEX-PN® Examination E-Book” by Linda Anne Silvestri, Angela Elizabeth Silvestri
from Saunders Q & A Review for the NCLEX-PN® Examination E-Book
by Linda Anne Silvestri, Angela Elizabeth Silvestri
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Even cardiovascular exercise has been shown to help with lower-back pain because it keeps you moving, so you can strengthen your back muscles to help protect you from injury.

“YOU: Being Beautiful: The Owner's Manual to Inner and Outer Beauty” by Michael F. Roizen, Mehmet Oz
from YOU: Being Beautiful: The Owner’s Manual to Inner and Outer Beauty
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Dead lifts, if done with the correct technique, is the best exercise to build your lower body muscles and to get your back strong and to prevent lower back pains.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

Researchers had 25 people with no low-back pain perform two types of exercise for their backs: (1) bodyweight exercises like lumbar extensions, forward flexions, single-leg deadlifts, and bridges and (2) two weighted exercises, deadlifts and lunges, using 70 percent of their 1RM weight.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
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Supine single leglifts are the safest beginning leglifting exercises because they are not likely to strain an inexperienced or sensitive back.

“Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners” by David Coulter
from Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners
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However, during pregnancy, water aerobics has been found in controlled trials to reduce the discomfort of low back pain in many patients.

“Swanson's Family Medicine Review E-Book” by Alfred F. Tallia, Joseph E. Scherger, Nancy Dickey
from Swanson’s Family Medicine Review E-Book
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One caution: This exercise can also place more stress on your lower back.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
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This exercise is useful if you have a low back injury.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
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Human Kinetics, 2005

This will help you determine what you can do to keep your back fit and healthy.

“Health Opportunities Through Physical Education” by Corbin, Charles B, McConnell, Karen, Le Masurier, Guy, Corbin, David, Farrar, Terri
from Health Opportunities Through Physical Education
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This exercise must be done with good technique to reduce the risk for injuring your back.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
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Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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8 comments

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  • This was a great warmup for the Day16 of the Christmas challenge!! thankyou so much!! I love having all these shorter, low impact options!!!!

  • I was a very active person until my failed spinal fusion four years ago. It wasn’t until the quarantine that I started putting on weight. I think because my kids were home more. I need to get this 20lbs off it just adds to my already painful back. I hope I can do these. I have to stop and take a break often no matter what I’m doing and I haven’t been in my basement in four years so we’ll see.

  • THANK YOUU soo much for this video.. i never thought i could workout before i started this routine and thankfully, now i can do 3 sets with no pain or discomfort!:D Although, along with this routine it is very important to do stretching/ pain relieving and back strengthening exercises

  • I’m having sciatica from last one nd half years and gained a lot but found something good so gonna try it up. Let’s c how it goes!

  • Why this doesn’t have more likes and comments I’ll never know. This is the best workout that I have found. Doctors told me to do low impact exercises, but while searching for low impact it is always still too difficult for me and I end up having a flare up with my sciatica.
    Thank you so much for this. Not only did you incorporate exercises, but also the stretches afterwards and a cool down. I honestly can’t thank you enough. I thought I was forever lost to stagnation.

  • Sorry but the cute fur baby made me not look at anything she did. Dogs are the best. Sorry, many thanks. I put a lot of weight on when I broke my back so this helps.

  • I’ve never done a video quite like the second half of this one, but I really liked it.  (The slow pace of the first half was nice too.)  Baby rolls-ha!  I was laughing along with you!

  • thank you so much for this! I’ve just been diagnosed with a degenerative disc in my lumbar. working out is my life, I have IBS, depression/anxiety so I must excercise to feel better…so I am glad I can do something still!!