Low Impact & Fat Burning Workout for a Bad Back

Anyone who's suffered from back pain knows a bad back can make the most simple or mundane activities a real challenge. Doing laundry, picking up the newspaper or even sitting for extended periods of time often aggravates sore back muscles. However, just like everyone else, back pain sufferers need to exercise. To avoid risk of further injury, back pain sufferers should take extra precautions and adhere to a specialized workout developed by professionals in the field. Since repetitive movements often trigger pain, it is best to do a variety of exercises in shorter intervals.

Things You'll Need

• Access to gym equipment

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Instructions

• 1

  Stretch your entire body. Grab a mat or a large inflatable ball and perform some basic stretches. This will not only loosen up joints and muscles but also improve overall blood flow.

• 2

  Do 10 minutes on the treadmill at a walking pace. This movement is natural and should not put extra stress on the back; you can even add some incline if you feel comfortable.

• 3

  Use the elliptical machine next. Very low impact and easy on the joints, it simulates cross-county skiing (or running) and provides an exceptional fat-burning workout. Start off with at least 15 minutes on moderate resistance and gradually work your way up. Keep your heart rate in the recommended fat-burning zone for your age category, and keep a sweat going.

• 4

  Cycle for 10 minutes on the stationary bike. Try to keep your back in a straight posture, and adjust the seat height so your legs are at a slight bend at the bottom when peddling.

• 5

  Lift weights. Working out with weights is not only beneficial for building strength; it's also a form of cardio and burns fat. Be sure to use light weights when starting, and use a spotter for all movements. Deadlifts are especially useful for building strength in the lower back area, but proper technique must be maintained at all times, as this exercise has the potential to cause further back injury when done incorrectly.

• 6

  Wade, tread water or do laps in a swimming pool. These are low-impact activities that are easy on sore muscles.