Exercise for a Healthy Back: Aerobics

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These recommendations are for people currently not experiencing back pain. Modifications are necessary if you have back pain. Do not continue to perform an exercise which produces pain. Seek the advice of a physician or physical therapist.

Aerobic Exercise
Aerobic exercise provides cardiovascular conditioning--it strengthens the heart and lungs and improves the body's ability to use oxygen. Some other benefits of aerobic exercise includes increased energy levels, improved mood, better sleep habits and decreased blood pressure. Aerobic exercise also burns calories and improves your metabolism, helping with weight loss. Some examples of aerobic exercise include:

Jogging
Cycling
Skating
Rowing
Swimming
Walking
Cross-country skiing
Dancing

In general, to achieve maximum benefits, you should gradually work up to an aerobic session lasting 15 to 60 minutes, 3 or 4 times a week. Please check with your physician before starting any aerobic program. Ask your physical therapists how to start an aerobic exercise program.

Your exercise routine should consist of a 5-minute warm-up ( including stretching exercises) before the aerobic activity and 5 to 10 minutes of a cool down (stretching and slower activity) after the activity.

Here are some precautions with aerobic exercise:
Jumping rope puts too much pressure on the discs and should be avoided. Running can be done as long as it doesn't increase lower back pain. When walking or running, wear supportive, well-cushioned shoes and walk or run on a level surface.

What should I know about pain during exercise?
Do not ignore pain--if you feel increased pain or pain spreading to the legs, do not continue the activity. If you continue to perform the activity while you are in pain, you may cause unnecessary stress or damage on your joints. Seek the advice of a physician or physical therapist. Fear of pain can cause unnecessary inactivity. Learn to "read" your body and know when you need to stop an activity.

Posted on: January 23rd, 2003
Last Updated on: December 10th, 2009

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What is this?

Although the scientific evidence for regular exercise as preventative of acute low back pain is weak, there is no question that there is tremendous value in terms of overall health and spine health of exercise. In particular, people who injure their back (which most of us do at some point in our lives) will recover faster if they are more fit and be able to return to work sooner. The overall health benefits of exercise, including strength, flexibility, and aerobic exercises is significant. The goal of any exercise program should be to incorporate some part of exercise into your daily life so it is easy to do and not a burden. Also, if you can find the types of exercises that you enjoy doing, there is a much greater probability that you will continue to do them. Exercise, like an appropriate diet, should be a lifestyle change and activity you regularly participate in, not one that you do occasionally.