Low impact activities for people that have back problems

scottlake
scottlake Posts: 2 Member
in Health and Weight Loss

I just started and understand that weight loss isn't quick. I have set a goal on my daily calorie intake but I would like to add some activities to increase my cardo. I have had numerous back procedures in the past and I want to stay away from anything that could put my back in harms way. I walk a few miles a day at work most days, but I would like to raise my cardo doing something.

Replies

  • springlering62
    springlering62 Posts: 9,628 Member
    edited June 17

    If you’ve got access to a pool, lap lane swimming is a great burn and is low impact. I’ve done it with a broken toe, tweaked back, and right now, a problem hip.

    It’s very non-aggravating. In fact, problem areas tend to feel a bit better after a swim, if I focus on really tightening my core and stretching out during the swim strokes.

    I was a terrible swimmer, but got someone at the gym to teach me better technique. I’m slow, can’t flip at the end of lanes, but I easily burn 450, give or take, for a mile of laps, which takes a little less than an hour. (Did I mention, sloooow? 😂)


    I do a lot of different activities, but swimming is far and away my best burn.

  • Retroguy2000
    Retroguy2000 Posts: 2,067 Member
    edited June 17

    Elliptical? Recumbent bike?

    Although, you don't really need to. Diet plus your walking can get you there.

    Resistance training could help a lot too. It's a scary prospect at first, perhaps, but strengthening the muscles there will help reduce the chance of injuries from random things like lifting household things or falling, or simply getting out of bed. Obviously start light, progress carefully, figure out what you can and can't do.

  • AnnPT77
    AnnPT77 Posts: 36,698 Member

    The specific type of back problems you've had really matter when it comes to what exercise is safe, and none of us here are medical professionals as far as I know.

    Since you've had serious back problems, would your doctor refer you to a physical therapist for help? Those people can assess our strengths and problem areas, recommend exercises that will improve the problems, and IME are willing to give expert guidance on types of regular exercise it would be safe and appropriate to do. That would be ideal.

    Another option, if you can afford it, would be to find a personal trainer with very strong credentials and experience in back rehab. Some bro at a chain gym who probably at most went to a weekend workshop? No. If you have an orthopedic doctor, a local orthopedic clinic, or something like that, you could ask them if they can identify qualified candidates.

    I don't have specific recommendations to add to others comments, which seem reasonable. But I'm not a medical professional. If it were me in your shoes, I'd be starting with discussions with a medical professional. Back issues aren't a trivial consideration.

    Best wishes!

  • Retroguy2000
    Retroguy2000 Posts: 2,067 Member

    @scottlake I see you sent me a friend req. Sorry, but I don't accept any friend reqs here.

    One exercise I'm thinking of for you is chest supported dumbbell row on an incline bench. Lower back doesn't get any strain there. That's for a starting point. Or a lat pulldown on the cable machine, or you can do lat prayer with bands, which aren't ideal but are certainly better than nothing. You can probably do all of these without aggravating your back (inb4 not a doctor etc. etc. etc.) As I said earlier, be careful, progress slowly. And be sure to research core work carefully, as some exercises can put more strain on the lower back.

  • age_is_just_a_number
    age_is_just_a_number Posts: 931 Member

    This is my current go-to 15 minute low impact cardio workout.. from Debbie on FitOn called Step & Sweat. Workout Detail link.

    FitOn is a free app that has workouts and articles. They have a category called Low Impact.

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