Back Pain

The Best Weight Loss Exercises for People with Back Pain

People with back pains are sometimes wary of exercising because of the fear that their back pain could get exacerbated. If you are one of these people, here’s the good news: you can now exercise to lose weight, even with your back pain. There are exercises that could cure your back pain, and simultaneously, help you lose weight.

What are the best weight loss exercises for you? Read on.

The first thing that you should remember is that any type of exercise would burn your calories; hence, would lead to weight loss. You have, though, to select your exercises carefully, because some exercises are dangerous for your back pain.

Listed below are some of the best weight loss exercises:

Core Back Exercises

These exercises aim to strengthen the muscles at the back and allow you to lose weight simultaneously. You can use a floor mat for a more comfortable workout.

1. The Bridge

  1. Lie supine on a flat surface.
  2. Bend your knees with your feet firmly planted on the floor.
  3. Raise your buttocks and hold the position for 5-10 seconds. Your knees should be in line with your shoulders, and bent at a 90-degree angle.
  4. Lower your buttocks to the original position.
  5. Do the exercise at least 10 times.

2. Pelvic Tilt

  1. Lie in a supine position.
  2. Bend your knees with your feet planted firmly on the floor.
  3. Flatten and support your back on the floor, while tightening your abdominal area.
  4. Hold for 5-10 seconds and then relax.
  5. Do this at least 10 times.
  6. Increase the number as you get comfortable with it.

3. Spine Twist

  1. Lie in a supine position.
  2. Bend your knees together.
  3. Bring both knees to your right side, while maintaining the straight position of your spine.
  4. Bring both knees to your left, while maintaining the straight position of your spine
  5. Rock your knees back and forth to each of your sides for at least 10 times.
  6. Increase the number as you get comfortable with the exercise.

Low Impact Aerobic Exercises

To lose weight, you have to work out a sweat. Performing low impact aerobic exercise can do the trick. Weight loss systems are only effective if you follow instructions properly, and you do the exercises regularly.

  1. Walking
  2. Swimming
    1. Wear proper swimming gear.
    2. Start with freestyle or butterfly strokes.
    3. Do several laps for 15 minutes.
    4. Rest and do another.
    5. You can proceed with the other swimming styles that do not apply so much pressure on your back.
  3. Wear proper walking shoes.
  4. Do stretching exercises first to warm up by flexing your legs 10-20 times.
  5. Start walking briskly. Avoid walking slowly or quickly.
  6. Maintain your pace for about 15 to 30 minutes.
  7. Allow some cooling down process before finally stopping.

Balance Exercises: One Leg Balance

  1. Stand with your back and your shoulders straight.
  2. Raise your right foot, with your hands akimbo.
  3. Twist your upper body to the right.
  4. Do this at least 10 times.
  5. Twist your upper body to the left, and do the same.
  6. Raise the opposite foot and repeat the exercises.

[box type=”info”]Tips to get the maximum benefit from your exercises

  • Consult your doctor first before starting your exercises.
  • Remember to warm up before exercising by doing some stretches.
  • Don’t overdo your exercises. Allow your body to adjust.
  • Do the exercises at least 10 to 20 times for optimum effectiveness.
  • Exercise regularly to achieve maximum weight loss effect.
  • Increase the duration of the exercises as you get used to it.
  • Keep a record of your weight during the program.
  • Couple your exercise with a proper weight loss diet.
  • Live a healthy life to stay fit and trim.[/box] 

In conclusion, the crucial thing for you to remember is that your exercises should not exert excessive pressure on your back. You can lose weight even with your back pain, but you have to select your exercises carefully.

Come to think of it; you can shoot two birds with one stone by adapting these exercises, which do not only help you lose weight, but could also act as a therapeutic workout for your back pains.

[box type=”gray”]References

• Meet the Author • James Mcdonnel

James McDonnel is a fitness blogger with extensive knowledge in weight loss programs and the diet plans that work. He is a contributor to a blog that offers information about healthy diets and weight loss tips and he occasionally writes for popular health blogs like the Medical Island. James is a passionate full time blogger who loves traveling around the globe and he consider himself a citizen of the world.

3 comments… add one
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