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Workouts For People With Back Problems

Most people don’t think about how their workout can worsen their back pain. Many joint exercises put a lot of strain on the back. If you’re struggling with back pain, it’s vital to choose workouts that are low impact and gentle on your spine. This article will list some of the best low-impact exercises for people with back problems. Read on to learn more!

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Stationary Bicycling

Stationary biking is a great low-impact workout that is gentle on the back. It is also a great way to get some cardio in, which can help improve your overall health. If you are new to cycling, start slowly and gradually increase the intensity to become more comfortable. Stationary biking is excellent for beginners because you can control your speed. 


Swimming is another excellent low-impact workout that is also gentle on the back. It’s a great way to get some cardio while taking it easy on the lower body. If you are not comfortable in deeper water, try starting with shallow swimming, where you can touch the bottom of the pool. Swimming is an excellent workout for all ages and is a great way to cool off.

Tai Chi & Yoga

Both tai chi and yoga are great low-impact workouts that can help improve your overall health by decreasing stress levels and getting you in touch with your body. These practices use slow movements and gentle stretches to increase flexibility and maintain a healthy range of motion. Tai chi and yoga are great for people with back problems because they are low impact and help to improve posture. They can also help improve balance, decreasing your chances of falling. These practices can be done at home or in a studio, making them an excellent option for anyone.

Low-Intensity Walking

Walking is one of the most accessible exercises you can do! It does not require any equipment, and you can do it anywhere. Even better, low-intensity walking is excellent for people with back problems because it helps strengthen muscles in the lower body while also providing some cardio. If you are new to walking, start by walking at a slower pace and gradually increase your speed as you become more comfortable. You can also try adding hills or inclines to your walk for an extra challenge. As always, if you experience any pain while walking, discontinue the activity and consult with a doctor.

Step Machine

A step machine provides a gentle workout for the lower body without impact. Many people with back pain find that step machines are great because they provide cardio while strengthening muscles in the legs, hips, and buttocks. If you’re new to step training, start at a low-intensity level and gradually increase your speed as your legs become more muscular. The more you do the step machine, the easier it will become, and the more your muscles will develop. As always, be sure to stretch before and after any workout to help reduce muscle soreness and improve flexibility.


Lunges are a fantastic exercise for strengthening your lower body without putting excess pressure on your back. In addition to building muscle in the legs, they also help improve balance and coordination. You can perform lunges with or without weights. If you’re new to lunges, you mustn’t go too low when bending down, as this can place excess stress on your back. 


There you have it! Some great low-impact workouts for people with back problems. Choose one of these activities to get started on your path to better health. Remember, if you experience any pain while working out, stop and consult with a doctor. Exercising should not cause more pain but rather help alleviate it. With a bit of practice, you will become more comfortable doing these exercises and be on your way to a healthy lifestyle.