The Very Best Cardio for any Bad Back


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

Video taken from the channel: Ascension Saint Thomas


35 Minute Low Impact CARDIO + CORE Training Workout for Sciatica

Video taken from the channel: Pahla B Fitness


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

Video taken from the channel: Erin Rollins


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

Video taken from the channel: Joey ‘The Truth’ Atlas


Lower Back Pain HIIT Work Out | Ed Paget

Video taken from the channel: Ed Paget


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

Video taken from the channel: Bob & Brad


The Best Cardio Exercises for Losing Weight with a Bad Back

Video taken from the channel: jessicasmithtv

GET IT OUR “WALK ON” DVD: GET THE DIGITAL DOWNLOAD: 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
Elsevier Health Sciences, 2019

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
by Michael F. Roizen, Mehmet Oz
Scribner, 2008

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
by Michael Matthews
Oculus Publishers, 2019

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
by David Coulter
Motilal Banarsidass, 2004

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
by Alfred F. Tallia, Joseph E. Scherger, Nancy Dickey
Elsevier Health Sciences, 2012

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!
by Adam Campbell
Rodale, 2009

This exercise is useful if you have a low back injury.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
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
by Corbin, Charles B, McConnell, Karen, et. al.
Human Kinetics, 2014

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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VeloPress, 2016

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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  • 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!!

  • You guys are so helpful. Thank you for sharing your information. I really appreciate it! I’d like to request a video on arms that fall asleep, causes, and exercises to relieve this annoying issue that my poor husband has to deal with every night! Thanks so much ����

  • I have severely excessive degenerated disc disease, facet disease, osteoarthritis, osteoporosis, rheumatoid arthritis and have not been able to move much before I was doing kick boxing, yoga, pilates. Thanks to this video i’m able to move without falling on the ground in agonizing pain. I feel good for rest of day too. Thank you for posting video for those with back problems.

  • You are awesome. I was bit worried that how will I lose weight if I won’t do squats or burpees. I suffer from sciatica. Then I surfed and found your video. I downloaded and follow it daily and I’m quite satisfied with the results. God bless you. Your work out is more like bhangra in Punjab, India. I really enjoy

  • This is great twice and made me sweat a little and didn’t further hurt my back. I’ll be checking out the rest of your workouts:)

  • I love the way how your workout integrates whole body.
    I really felt activation in various muscles gp
    After years I’ve done those boxing moves because of you!(I’ve kyphoscoliosis and my kyphosis gets better with pelvis position )

    I find side planks with raising legs challenging star shape
    Also side to side bend!
    Thank you

  • In my case, the cardio portion was a little hard on my hips. The exercises made it very clear that I have a weak piriformis muscles, which apparently for me don’t want to get stronger. Any side-to-side movement or single leg stands (even just the kicks) cause the weakness. The strength portion uses some of the same exercises you use in your oldie (but goodie) back pain video. ��

  • Thanks for this short cardio workout! I have chronic back pain after breaking my pelvis in 7 place 14 years ago, and I find a lot of exercise really painful or it exacerbates my problems. This is the perfect mini-workout for me! I like your inclusive approach!:)

  • I love your videos..been doin these for every other day.good for my back.just curious how much calories can I burn with this vid..tq..keep on posting other videos for us.

  • I m suffering from back and spinal cord pain and I m not able to do intense exercises and because of this I m just putting on the weights but i think your exercise videos will help me. gonna try it.

  • So you need a bike like this?

  • As an avid cyclist…. I struggle most with neck pain. Really starts kicking in around 20 miles and lingers for hours after the ride. Any tips?

  • I am about to try this. I just came from a walk. I nees to lose weight without irritating the 2 herniated discs. Let’s see how this goes.

  • Great work out! I have been suffering from piriformis pain that thankfully hasn’t had added sciatic pain-but I have suffered from that in the past. Discovered that one of the main causes of the pain was how I was sleeping. Gonna add that pigeon pose to my daily work immediately.

  • Thank you for giving a do-able cardio workout which does not make me hurt worse. It was fun ( i was even smiling:} and my back really did feel better than prior. I had to do the first half much slower tho. The back leg curl really felt good on my legs-but hurt my hips so much i had to stop early. I must be really out of shape. If my pain is not flared up from this tomorrow-I want to get your video.

  • Thx for the info! I found out I had an issue w 3 disks ab 6 yrs ago, worst being L5/s1 w sciatic involvement. I stopped my jump rope, cardio kickboxing & dance classes(which i loved) and stuck w yoga & a simple wt lifting class, and use the stationary bike at times. I now modify a few of the yoga poses moreso after viewing your videos on some of the yoga poses. It’s hard to avoid physical activities that are/were a big part of your life. Thx for the info and tips you provide. They help me a lot!

  • Hi there Jessica, I just wanted to say thank you for posting this work out, I suffer Fibromyalgia which has severely effected my lower back and right leg, Since it’s been going on for sometime now I’ve put on a lot more weight than I’ve ever had, I couldn’t find a good form of working out which wasn’t too strenuous on the painful areas until now. Thank you ever so much, I plan on doing these everyday I feel I have the strength to do so. Rich

  • Help. I’ve got a long flight ahead of me at the end of the month and I’ve arthritic hips. What exercises do you recommend to handle sitting for such a long time?

  • Thanks so much bob and brad…just recently got diagnosed with sciatica finding your videos so helpful…you guys def are the BEST PHYSIOTHERAPIST ON THE INTERNET ❤️❤️❤️❤️

  • This video has been very important for me. I’m finally starting to get better from my two bulged herniated discs and been doing this exercise and feeling awesome. I am truly grateful that you share your time and knowledge with us, that need this specific workouts. I was wondering, if you happen to have made (i’ve searched already unsuccessfully) or could do (would mean the WORLD to me) HIIT exercises for peeps who have my problem, herniated discs. I really want to get my calorie burning on fire, but i’m super afraid of hurting myself. And I really miss the intense cardio. Of course I gained like 10 kilos after being almost paralyzed the whole last year, so I thought writing to you was my best option. I need to burn those cals and you truly understand our pain and needs. Again, i can’t thank you enough for freely sharing all these wonderful exercises to do at home and wish you the very best always.

  • perfect for my back issues! Thank you!! I like how you encourage people to keep their backs straight and tight. that’s a huge issue for bulging discs!! Bending over is a bad thing!! It is already helping with my back issues, which have me very limited in activity. I hope this will help to strengthen me so that I can do more.

  • Baby rolls and you laughing. I was laughing so hard, I couldn’t do them if I tried!! I did get one or two in. So funny. Thanks for this. I don’t have sciatica, but I really liked the slower pace today, sore from my uphill, over an hour walking podcast yesterday! ������

  • This is just what I was looking for. There are many restorative video’s to address back issues but I also wanted a full body workout and you’ve got my back lol from cardio, to resistance to abs and even some gentle yoga. A real treasure!!

  • Thank God for finding this,I have been struggling to find an exercise that didn’t kill me,i really want to workout to have a healthy body,so thank you so much for this❤️

  • Jessica, can you do a HIIT low impact workout for those of us with bad backs and knees? I love your 9 minute HIIT low impact workout…would love another! Thank you!

  • Paula, I’m in my 3rd day and I’m blown away how much this video has helped me. I’m on month 5 of sciatic pain and I’ve been able to start feeling normal after just 3 days. Just as you said, everything has become easier to do and I’ve noticed I’m engaging my core a lot more. THANK YOU SO MUCH!!! I’m so glad I found your channel!!����❤️

  • Thank you for sharing this valuable information. I have a question for you both hopefully you can help me. RIght now sitting, standing, coughing, just being alive hurts my back. My MRI shows posterior central disc herniation with disc extrusion with moderate right and moderatesevere left neural foramidal encroachment and bilateral nerve exiting L5 impingement in conjunction with facet arthrosis. My orthopaedic recommended physical therapy, I’ve had 4 sessions already and I feel the same and sometime worse. I’m looking at the McKenzie exercises you’ve recommended and also the exercises your recommended to avoid and I’m very upset the 1st couple exercises they made me do involved stretching forward. I feel the therapists I’m seeing, which every week is someone new by the way, dont know what they are doing after watching your videos. Should I try something else like acupuncture, swimming, chiropractor? Or stick to PT maybe somewhere else. I’m at a loss. Please help.

  • Tried this today but sped it up a wee bit…just enough to elevate my heartbeat since I didn’t have a step and just doing it on the floor wasn’t making me sweat as much. Still loved it though since it was nice and easy and good to get my heart pumping and a nice and easy cardio warm up…which I did use it for for my afternoon quickie workout hehehe!  Loving all these 10 minute workouts that I can space out during the day…keeps me moving:D I’m trying to learn not to push myself in one go and I’ve learned something new from you this week…if I feel like I’m going to puke it means I’m pushing myself too hard.  I always thought that’s how you were supposed to feel…no wonder I never lasted more than 3 months at a time working out…LOL!  So thank you, Jessica, for teaching me how exercising can be fun and something I look forward to doing (almost:P) every day!! 

  • You have given the best description for the “pigeon dog” I have ever heard and it really helped, “Imagine a soft egg on your lower back” really helped with my form, thanks!

  • Day 16 #quickfitholidaychallenge2014   I already did my workout this morning but, when I saw this routine I decided to give it a try. A good one to get you moving or you just need a break from your desk! Thanks #jstvfit  

  • God bless you Paula B. These exercises are perfect for anytime of day.  I have recommended you to many of friends of that special age. Greatly appreciate you and these exercises.  I don’t have sciatica but did many years ago. I just sent this video to my friend dealing with this.  Thank you! Thank you!

  • Can you do at least 10 cardio exercises for L4-L5 bulging discs for weight loss purposes. There are plenty of exercises for bulging discs to relieve pain, but we are often told to lose weight to help relieve pain also.

  • Sooo GLAD I found you! I have lower back pain and sciatica pain. I did ur video and made me feel accomplished and great. Didn’t hurt at all! Can’t wait to be able to work more and more. Thanks soooo much!

  • I definitely need to get rid of this stubborn sciatica. Every year, if not twice a year, it returns to plague me. I’m watching pretty much all your guys’ stuff on sciatica right now, hoping something kicks it to the curb.

  • Added this to Day 19’s 12-Minute Quick Power Walk. Hadn’t tried it yet, but it’s going to be one of my favorites. Heart pumpin’ without any jumpin’, woo hoo!

  • Love your pup in the workout!! He’s like. mom what the heck… This is a good lower impact workout also for seniors. I’m going to recommend this for my mom. I am not a senior but have a hamstring tear right now. For those who need it easier, cut the workout in half and try to work up to more time until you can maybe double or triple the workout. That is good for your heart anyway to build up the time. Also you can just eliminate the step, or exercises that you can’t do well right now, but keep moving, and you can walk on a mat or carpet while doing the workout. Always wear good sneakers for support too.

  • I’ve been dealing with sciatica in my left leg due to a tight piriformis muscle. I really appreciated this video, especially the core/glute work and and stretching. Thank you also for linking to your tennis ball massage video. Wowee! I have done self-massage by leaning against the wall, but sitting on the ball is a whole other level!

  • You are awesome! I love your kindness, and encouragement! I am not in my 50s yet, but find these body friendly, and doable when I’m dealing with injury. Thank you!

  • In my opinion the hyperextension of the lumbar spine is putting more pressure on the discs. Also if someone is flexing both femur/upper legs in front of his body that strengthens the muscle iliopsoas major, the muscle that if it gets stronger it pulls the spine in extension because the origin is at the lumbar spine. That is a common ”ab”-exercise.
    What do you think about strengthening the superficial ab muscles in this case?
    I would recommend to strengthen the core for prevention. Thanks

  • This is a difficult topic to give advice on. First of all as the physical therapist and back pain patient myself, I’d advice on being very caucious and not taking chances first of all if you are experiencing any radiating pain down the legs. Your focus needs to be on rehabilitation not your on improving your fitness level! Even if you don’t have this symptom in a leg, your back pain can still be discogenic of origin in many times from bulging discs that many adults have which under unstable lumbar circumstances than put pressure on a nerve root, which will quickly get irritated. A nerve root migh become the main source of pain, which can be tested via stretching it from above (head down toward navel in sitting) or straightning out a knee and foot in sitting. That will in the case of lumbar pain be a neural over or underhook, meaning that part of the nerve root will get trapped in it’s canal by a nearby disc protusion.

    Nerve roots generally does not like McKiney extensions (nor patients with major loss of disc height) because you compress the nerve roots by minimizing the intravertibral space. Opening up the holes via lumbar flexion will alieviate the pain, but generally most people must not take the flexion too far if that creates pain especially in the morning where the discs are filled with fluids after laying down all night. By repeated lumbar flexion you are just causing further delamination of the collagen of the annulus ring. That’s why one with discogetic type of pain should be verr cautious about flexing the lumbar spine especially in the first hour or so after getting out of bed. The cat camel exercise, recommended by the worlds leading back expert Stuart McGill, is a relatively spine sparing exercise that one can try if symptoms are only felt in the back. This gently mobilizes the spine. In case of irritated nerve roots, flossing can be attempted but not in the acute inflammatory phase, where even normal weight baring should be kept to a minimum (especially sitting) to let the pain settle. These are just general thoughts of mine, based on McGill’s books, my own experience with myself and clients, back pain science and my educational expertice. However I would not advice any patient with major back pain to blindly follow a recepy of exercises before having seen a physical therapist, who has good knowleadge and clinical experience with back pain.

  • Thank you Pahla; your videos are often just what I need and I thank you for the focus of this one on sciatica which is constant for me due to a spinal problem. I especially love doing one of your exercise plans in the evening as the movement is gentle and the active stretch is functional and feels good!

  • Hooray I just did it! I don’t have sciatica but I’ve started to have some lower back/hip pain when I go walking, and this really helped. Thank you!


    Will u please make a vedio on Physiotherapy management after SCFE surgery?

    Thanks from India

  • First, “we can fix just about anything” Nonsense, good clinicians coach confidence and competence. Telling pts Im here to fix you creates a dependency. Second you guys really need to research pain science. You are legit catastrophizing sciatica, and your assertions while common in rehab are way out dated and unsupported. I treat biomechanically but you just cant ignore the pain science that is out there and you dont seem to even acknowledge its existence or maybe you just dont know. Look up the Moseley, Butler, Gifford, hell even Stu McGill. Where in school did you guys learn that your body doesnt adapt to stress? Struggle is a biologic necessity! Avoid this, avoid that….how about “avoid this for a while, if you really like it….gradually work back into it so your body can adapt to the load.” I have been treating for 22 years and I cant tell you how many times I have had to pivot on a position when the data points me in a different direction. Its disappointing that you treat the same way you probably treated 20 years ago.

  • I have lower back herniated discs. I was never a fan of running but it became torture after this. I do love the elliptical though.

  • Sciatica nerve is healed really easy…. I had it in my thirties and early forties ( I had 5 kids in 7 years, no twins and worked really hard)… I worked at manufacturing factory ( in 90s), I had really hard time sitting… standing I was ok… I went to factory doctor for something else, and mentioned my sciatica…. He showed me what to do when my sciatica flares up… He told me that sciatica hurts because the nerve is pinched by bones on top of the foot…. He took my foot into his hands and gently moved the bones and I could feel relief almost immediately…. The bones that are going from the toes to the ankle…. It was still hurting maybe for a week, because that nerve hat to heal, from that pinching… And then a wonderful feeling of no pain from my back down my leg and under my knee….. Hallelujah….. The pain would come back from time to time maybe for a year, and then never again…. I’m going to be 62 next month and I’m still without sciatica nerve pain…. Over the years I’ve help many of my friends…. My best friends husband is a long haul trucker and when his sciatica started to give him hell, he had to stop working, because the pain was unbearable…. I was trying to help but he wouldn’t hear about it…. Then, after doctors didn’t help at all, he decided that he has nothing to lose, and asked for my help….. When I showed him that he just had to gently kind of move the bones in his foot, to release that pinched nerve, he thought I was jesting….. But when I massaged his foot and he was able to stand straight, he was really happy( he was bending to the side a little)…. After one month he went to work….. It took more then a year for his sciatica to stop to flare up….. 10 years later he still thanks me about it…. But all thanks is for that wonderful doctor, ( and God), who against factory regulations, he helped me( he could diagnose us, but then he was suppose to send us to our doctor for treatment)…. God Bless him and his family from me and over 20 people that I helped, because of him…..

  • 1st day of the mini challengethis felt sooo good I finished my 3 night shifts this morning ( it’s now 14 -00) and now I get moderation is the key,this work out was lovely I’m going to do this one at the end of my working all the time now it felt so good on my poor nurses back ����

  • I really appreciate your reminders to go at your own pace. The only modification I made is not putting my hands in “stop” position while pumping arms forward or up, due to wrist issues.

  • I’m struggling with a herniated disk at the moment and the pain has moved strictly to the back of my knee, groin and to my foot. Mostly tingling feeling and numbness in my foot. Should the relief in my leg/foot come quickly if the exercises are working?

  • Man… I’m over here wondering if I can even do this workout due to all the hopping and bouncing there is. I know it’s like very gentle and it seems like you’re doing light taps with your feet to the ground but the way I’m feeling right now sucks!! I’m 24 and have really bad sciatica flare ups every now and then and right now is one of those times!! I still may try this workout video though as I see very good feedback in the comment section about the workout!! Wish me luck!! ���� And thanks for putting this content out there for people with Sciatica!!

  • I am recovering from a micro lumbar laminectomy @L4/L5 and am incorporating this routine into my physical therapy. Thank you for sharing!

  • Hi, thank you for the videos! I was just diagnosed with herniated disc l4l5 and l5s1, pressing on my right leg’s nerves. However I feel little pain and the doc kept telling me it was serious and I need surgery asap. But I tried your advices… I could walk on my tip toes and heels easily. I don’t feel pain raising my legs (both). I also tried your exercise, the thing is instead of going up my thigh (the pain I feel is in my calf), it disappeared…. What does it mean? If I recall correct I never actually had pain in my right thigh either. It just sort of from my glute and right down my calf. The pain is insignificant, I can walk and live without problems… The MRI ( ) shows it was indeed serious so I’m very confused and terrified… if you can please give me some advice. If I do planking/swimming the pain went away completely for an hour or two though. And mostly I’m normal in daytime, only feel pain (or actually, tingling) at night… thank you.

  • Ah this was great. I just finished this workout. I have a horrible back and have to go in to have my nerves burned in my spine often. This workout was perfect, low impact, totally doable and I felt the burn. I still have about 50 pounds to lose so I’ll be incorporating this into my regular routine. Thank you!

  • great video, Bob and brad excellent information and great solutions for sciatica would the tens machine help with sciatica? ����

  • I like her cardio workout. I do have a recommendation for you, Jessica Smith. When you record your video, please ensure you also record the music you are doing your cardio to, at the same time you’re working out, so that you can ensure your physical movements are in sync with the music’s rhythm. I can tell by following this cardio video that you did the music separately and added in the music later because the rhythm of your music does not follow the timing of your movements. That’s all.  I love ALL your workouts. Thanks!

  • I have a very bad back and can’t do this much walking or standing. Can you do a video for people with real bad backs? Those who can’t walk longer than 5 min, can’t bend, twist or steps?

  • Well this is disappointing for me. I have a bad knee so I can’t go all those floor stretches, I was expecting a higher cardio workout.

  • Thank you I have spinabifida occulta I found these exercises really helpful they got my heart rate going and didn’t hurt my back at all. �� Also peanut made me laugh with his stretches!

  • Hi Bob and Brad Love your channel!Just wondering if you have a professional opinion on the neck hammock: before I invested in one. How much better from a pain relief and performance point of view is your reccommended: Outdoor cervical set? Thanks in advance…from Francis

  • I’m so happy I found your channel! I’ve been suffering from sciatic pain for three months and major lower back pain for a year now but after trying this workout once, it has already helped relax my muscles! This was the gentler workout I’ve been looking for. I’m so stoked! And I love your personality:) Thank you!!

  • I have a tear in my disc so i have to take it easy working out and i was having a hard time.. but I’ve been doing this for 2 weeks now and i feel amazing! I burn about 120-140 calories just by doing the first part of this!! Thank you!

  • Sciatica is the worst. I’m 3 weeks in and taking meloxicam each day. I really want life to go back to normal. Walking has helped me so much, but I am afraid to overdue it because I want to get better fast. Thanks for all of your great videos!

  • Please tell me more about the ‘decline’ function on treadmills. I have one with -3 as an option. I can run forever and have done 4 miles down hill. I don’t get winded, so I am guessing it’s not the best cardio. But all my thoracic verts on pretty much bone on bone. If it doesn’t hurt is it wrong to run down hill, -3, on a treadmill?

  • Hello, can you guys make a video of placement for sciatica using TENS machine. If the sciatica is bad and you get numbness all the way to the foot.

  • You’re a hero, thank uou so much for this ♡ I have several herniated discs in my lumbar & even standing hurts so finding a decent cardio routine has been a challenge. I’ll take lots of breaks I’m sure but I’m excited to do this today:)

  • Thank you for this video and for showing the struggle can be real with the side baby rolls at around the 26:30 mark. I’m in my early 30s and have been struggling with the pinched nerve for the past couple of months. Just stumbled across your video as one of the YT recommendations. I have been doing some yoga, but I look forward to working this into my new routine too. I also have bad knees from old sporting injuries, so being low impact is fantastic.

  • Ever since I’ve been diagnosed with 2 herniated discs, degenerative disk disease, 20% nerve damage and a newer herniated disk that’s sitting on my right sciatic nerve, and arthritis in my lower lumber; I have gained so much weight. My back hurts by doing the simplest things and am on some of the strongest meds. I want to exercise again….esp after I also had corrective surgery recently and am now able to actually move my arms like that. Of course I’m not going to start this now. I have spinal injections coming up this week that’s going to kinda calm it down while I talk to a neurosurgeon. But as soon as I get at least a little better I’m gonna try. I need to. Thank you for this vid. I can’t do the things I used to but your vid looks like something I can do. ^^

  • I want to know if a bad disc L5/S1 can cause leg numbness from the knees down in both legs? Has L4/L5 microdiscectomy for extreme sciatic pain down left side to foot. Dr. said L5/S1 looked bad but only wanted to do the L4/5. It’s been a year and 1/2 and my legs are heavy and feel like I have bad circulation in both of them? I have been rehabbing since surgery. Do you think something in the L5/S1 could be causing this issue? I was told I would be back to doing what i was doing before surgery 6 months after and I am not even close now. Post surgery all sciatic pain was gone. Have had glucose tested, been taking B12, D, L-arginine, Magnesium. Primary care thinks it is back related? What do the 2 most famous and best looking PT’s on the internet think?

  • Glad I found this, since my epidural in 2013 when the needle was placed in the wrong place AnD left a hole where I was told spinal fluid was leaking out, so a blood patch was done where a nerve was hit causing me legs to go numb with a pounding headache and I was unable to walk or even move for months to this day I still have neck back and leg pain..I might be able to do this routine

  • Thanks a lot mam, it was perfect for me. Due to sciatica and tight glut muscles in right hip i could not do much in exercises. Please suggest some more doable exercises keeping in mind sciatica for losing weight. Thanks a lot once again. May God keep you safe and sound always.

  • Hi Jessica.  I’m a trainer in the UK. Think your workouts are really well put together and well considered for different audiences. Very good.

    One question re this one where do you get the square top for the step. These are so good for restricted space but I can’t find them online.

    Cheers and Happy Christmas!!

  • Thank you! Am 49 and have had very bad back issues for 10 years. All other exercises have left me hurting for days. This felt good and I am so grateful to you, Jessica.:)

  • Im 30 yrs old woman. But suffering with heavy weight of 82 kg and knee foot calf pain. I get hope to do exercise after seeing your videos. Thanks in advance.

  • Totally appreciate this! Felt amazing�� So glad to see the baby rolls! Loved those in the lazy hot 100 workout���� But even better….
    Blossom!!! I feel like it’s been so long since she was around! Sometimes I hear her jingle but not this much��
    Have a lovely day and thank you��

  • I needed a gentler workout. You were so pleasant to listen to and so funny! Every time I need a laugh I am going to do the baby roll! Thank you!

  • Does this make you lose weight? I used to watch and follow other videos but they had squats and jumps and those made me sweat like crazy but I don’t want to hurt my knees. My goal is to lose weight not to get big legs

  • With 3 young kids, I’ve been procrastinating getting the weight off. I haven’t been a healthy size for at least 10 years now. My back problems have gotten worse and I can’t keep up with my kids… so two weeks ago I decided to stop procrastinating and dive-in cold turkey. I cut back on calories (actually overhauled our entire pantry! Only healthy food now!) and started working out to this video 3 times in a row every morning. In 2 weeks, I’ve already lost more than 10 lbs! I already feel a difference and I’m not dragging myself through my new routine anymore. I’m actually stoked to get even healthier!! I’m saving up for your walk-on DVD and a high step (we’re very low income, so it’s a long-term goal) but I’m already looking forward to trying your other YouTube videos once my back can handle it. I just wanted to let you know what an awesome impact your free videos have had on my life. I honestly can’t thank you enough. I tried SO MANY workout videos on YouTube before finding yours and none of the other instructors were relatable or offered bad back and knee options. Thank you for being understanding of those of us that have the hardest time doing anything physical. Your videos are invaluable to me and I can’t even come close to explaining what a big impact you’ve had on me (and my entire family as a consequence). You’re my hero!…Oh and my kids are 1, 3 and 5 and they all LOVE Peanut! They “Aaaaaw” at him every time he moves in any way on the video. My 5-year-old honestly worries that he’s going to get stepped on. Lol!!! Give Peanut a tummy rub for us and tell him he has a fan club!:)

  • Hey Paula. I have been searching for a workout for back pain that doesn’t hurt arthritic shoulders… thank heaven for this!
    I can’t explain how good it is to find a workout that I can do that doesn’t hurt my back or shoulders and also allows me to follow whilst being overweight (so not very lithe!)
    Thank you. Thank you. Thank you.
    I am definitely now a Killer B ����������

  • I went back and watched your angry workout you did 2 years ago. It was great wonder if you could do a angry workout and base it on a self defense workout teaching the ladies how and where to hurt the bad guys. Keep up the great work.

  • Love it! Have struggled off and on with sciatica since I was pregnant with my youngest who is 14 now. Some of these are the exact stretches I do on a regular basis to try and hold it off.

  • Goodday Pahla. I´ve never written feedback on a YouTube channel but your workout truly merits it. I´m now into month two of sciatica in my right leg. I´m 48 and maintain a healthy, active lifestyle. The crippling pain and weakness in the affected leg has been a new experience for me. Your exercises were perfect for my condition and all your comments about the symptoms you displayed when you had sciatica, along with your encouragement and your persevering attitude, helped me tremendously. I´ll definitely be perusing your other videos. Thank you so much!!! Scott from Madrid.

  • Jessica Smith

    My wife wants to get rid of flabby bits under her arms. Whats the best way to get these toned and better looking. any help would be much be muchly appreciated. Thanks

  • Wow! My lower back was screaming when I started this video. The single leg bridges miraculously relieved the pain. Seriously! Never been introduced to that exact move before, but it is going in my arsenal. Thank you very much!

  • I love how many of your video titles say “for woman over 50” im only 21 and Im having to stick to these otherwise my sciatica kills me �� so happy to have found your channel tho!:)

  • This is the first standing exercise I’ve been able to do since tearing an upper thigh muscle.  Six weeks of frustration!!  Thank you for restoring my sanity.

  • You two are amazing I’ve had 4 spinal surgeries and thought I was going for a 5th thank god im not and I need to strengthen. I ve been doing your exercises and they have really helped thank you!!!!

  • Thank you! I’ve had a burst disc in my back the past year and was only recently diagnosed. I gained a lot of weight which I’ve began to lose (28lbs in 2 months) but recently plateud due to lack of exercise. Then I found your video! Im so excited to have this, to feel human again and continue along my journey back to health. Thank you so much for considering us lot with crappy backs!:)

  • Love this! Was so perfect for me. I suffer from sciatica issues due to very tight glutes which have compressed several lower vertebrae. I do several of the stretches, but definitely need to work on those baby rolls! Great gentle workout!

  • This is a great gentle workout for my frozen shoulder, not too much moving with the arms! I love pointer dog, but I am still not capable of putting my biceps near my ears, I am trying though! And I loved all the stretches!

  • What a hoot! I chuckled like mad doing the rolls from side to side, listening to you laughing your head off! Love these ‘gentler’ workouts, thanks!

  • This felt great! I don’t suffer with sciatica pain and almost passed this one up. Glad I didn’t. It’s a great cardio, abs, and stretch workout. Thanks Pahla!

  • Pahla! Perfect workout for my back and hip ���� a few weeks ago I pulled my back and I couldn’t move for at least 3 days. I feel better now but I’ve been very careful with my workouts. Thank you for making this exercise it felt so good and those stretches were great. Pigeon pose happens to be a favorite of mine. But those baby rollshysterical! �� thanks for the core work thanks for the laughs ��