The Best Exercise Equipment for Bad Backs – Low Impact, High Results!

“I can’t deadlift because my back hurts,” personal trainers like me encounter this concern daily.

Back pain is among the most common health issues, and the desk job culture is definitely adding to it. You’ve probably heard that rest is the best cure for a backache. After being told this a gazillion times, I finally decided to dig into it, and after 40 hours of research, this is what I found: 

A Clinical Rehabilitation meta-analysis of 45 studies revealed significantly lower chronic low back pain with intervention groups using exercise compared to a control group or other treatment group. (1)

Besides lowering back pain, exercise can also help prevent it. Check this:

According to a study published in the American Journal of Epidemiology, exercise reduced the risk of low back pain by 33%. Furthermore, the study recommends a combination of strengthening exercises (such as those for spinal and abdominal muscles) along with either stretching or aerobic exercises, performed two to three times weekly, to prevent low back pain in the general population. (2)

Exercise relieves back pain by increasing blood flow to the trouble area. Here is everything you need to know on the subject, including the best training equipment to train around and help relieve back pain:

Best Exercise Equipment For Bad Back (Cardio)

Are you in the market for the best exercise equipment for bad back? Look no further.

1. Elliptical Machines

Elliptical machines lead the way when it comes to training equipment that combines efficacy with comfort. Here is what you should know about these training equipment:

Advantages for Folks With Back Pain

These are the pros of incorporating an elliptical machine into your fitness routine.

• Prevents Spinal & Lower Body Joints Strain: I find that the biggest benefit of an elliptical machine over a treadmill is that the elliptical pedaling motion of this machine prevents spinal and joint strain. This benefit cannot be overstated, as a study by Rheumatology International found that over 50-80% of adults will experience lower back pain at some point. (3)
• Great For Cardio Training: Most of my clients choose the elliptical over a treadmill as it gets them the same cardio training results minus the joint and back strain. 

Must-Have Features

Ensure your elliptical has the following features:

• Adjustable Incline: You can adjust the incline of the machine to tweak the intensity. It does not significantly increase joint strains but helps improve your fitness.
• Adjustable Stride Length: The ability to adjust the stride length on the elliptical is a game-changer. It ensures the motion fits your body mechanics and feels natural.

Our Pick For The Best Elliptical:

Estimate the number of calories burned exercising on the elliptical cardio trainer.

2. Stationary Bikes

Stationary bikes can be a potent tool in your exercise arsenal. However, you must pick the one that best fits your needs.

Types

Two main types of stationary bikes include:

• Upright Bikes: These bikes involve an upright sitting stance, like the traditional road bikes. These should be your go-to if you’re looking for an intense workout. 
• Recumbent Bikes: Offer superior back support and are better suited for people in rehab. Their larger seat and backrest make them more comfortable.  

Choosing the right one can be a matter of comfort or specific health needs.

Key Benefits

Advantages of adding a stationary bike to your regimen:

• Improve Cardio Fitness: Like the elliptical machines, they’re fantastic for cardiovascular fitness proven to enhance heart health and increase endurance. 
• Low-Impact: Unlike most other cardio machines, these don’t put unnecessary stress on the spine. This means you can engage in longer sessions without the discomfort that might come from other high-impact activities, effectively boosting your calorie burn and strengthening your legs with minimal spinal stress. 

Our Pick For The Best Stationary Bike:

3. Rowing Machines

A RowErg is a full-body training equipment that combines cardio and strength training. 

Below, I’ll discuss how proper use can help strengthen your back and share some technique tips to keep you safe and sound.

Strengthen Back Muscles

Rowing machines engage every major muscle group of the back. When done with the correct form, rolling sessions can lead to significant muscular endurance and strength gains. 

During the drive phase, ensure the power comes from your legs and core, allowing your back muscles to work without strain. You reinforce the back without unnecessary pressure when you drive with your legs and hinge at the hips.

Reduce your range of motion in the ‘drive’ and ‘finish’ phases to limit your back engagement. 

Technique Tips to Avoid Further Back Injury

The technique is more important than intensity while using a rowing machine with existing back pain. 

Here are some golden technique tips for rowing: 

1. Warm up your muscles before a training session.
2. Keep your core tight and back straight; slouching is the nemesis of efficiency. 
3. Begin with a leg push, followed by an arm pull, and not the other way around.
4. Don’t yank at the handle, but move smoothly; think gracefulness over brute force. 
5. Start with the damper at the lowest setting and increase the resistance gradually.

Our Pick For The Best Rowing Machine:

Estimate how many calories do you burn using a rowing machine.

4. Treadmills

The treadmill can be a complicated machine for folks with back issues. Although treadmills are excellent training equipment to improve cardiovascular strength, endurance, and conditioning, going full-send on the treadmill with nagging back pains can accentuate the problem. 

Pros and Cons of Treadmills for Those with Back Pain

Treadmills are excellent for folks with back problems as they provide a controlled environment, allowing you to monitor your pace and incline. They also offer a consistent and supportive surface for walking or running, which is less jarring than outdoor surfaces. 

However, the repetitive impact incurred during brisk walking or running can also spell trouble for sensitive backs, especially if a person is already dealing with pre-existing conditions. High speeds and steep inclines on a treadmill can put unnecessary strain on your spine, turning your workout from healthy to harmful.

Tips for Using Treadmills Safely with a Bad Back

To ensure a treadmill session doesn’t aggravate your back pain, consider the following safety tips:

• Listen to your body. If you feel pain, slow down or take a break.
• Keep the incline low; steep angles can increase the pressure on your back.
• Avoid a full-on sprint.
• Ensure your posture is upright; slumping can exacerbate back pain.
• Use a slow warm-up to loosen your muscles, tendons, ligaments, and joints.
• Use the treadmill’s handrails for support. However, don’t lean on them. Let your back muscles do their share of work.

Our Pick For The Best Treadmill:

Learn how many calories you can burn by running or walking on a treadmill.

Best Exercise Equipment For Bad Back (Strength)

Besides cardio equipment, here are other best exercise equipment for bad back that can help speed up your recovery and strengthen your posterior chain:

5. Resistance Bands

Resistance bands are beginner-friendly training tools. While most people have access to resistance bands, only a few ever make the most of them. They are especially great for folks undergoing rehabilitation. 

Back pain is a blanket term for many upper posterior chain issues. Issues with the thoracic or lumbar regions are often lumped together as back problems, yet each requires distinct rehabilitation approaches. The good news is that resistance bands fit into most of these approaches. 

Studies suggest resistance bands are as effective as free weights at building strength and muscle mass (4). However, they exert significantly less impact on your joints, making them ideal for anyone with back pain or joint concerns. 

Since resistance bands deliver consistent tension through the range of motion, you don’t need to use the heaviest bands. Pause at the top of the range of motion and contract your muscles to boost blood flow to the target muscles and promote hypertrophy. 

I see many people jerking at the bands. Not only does it lead to inconsistent reps, but it also significantly limits the exercise benefits. Following a consistent rep cadence ensures maximal muscle stimulation and engagement. 

Our Pick For The Best Resistance Bands:

6. Stability Balls

Contrary to what some gym-goers think, a stability ball is not a chair that you sit on and bounce while using your phone. 

Stability balls are incredibly effective at helping build a robust core, leading to a strong back. Exercises such as stability ball crunches can also assist in bulletproofing your back, especially your thoracic spine. 

A study published in the Journal of Orthopaedic & Sports Physical Therapy found that using stability balls can effectively increase lower back and abdominal endurance, which is essential for a strong core and reducing back pain. (5)

I have my clients begin with exercises like the stability ball crunches and then slowly progress to bridge and plank on the exercise ball. These low-impact exercises improve core strength and endurance without overstressing the lower back. 

Our Pick For The Best Stability Ball:

7. Free Weights

This might raise some eyebrows, but hear me out. You don’t always need to shun weight training while dealing with back issues. In fact, strength training can help speed up your recovery and help plug the gaps that led to back problems in the first place. 

That said, safety and correct form are the most vital during strength training. Here are some tips to incorporate free weights into your training regimen while dealing with back issues:

Pick the right weight:

Most people let their egos get the better of them while training with free weight. You must pick a weight that allows you to follow a picture-perfect training form. Using momentum by swinging your arms or torso back and forth increases your risk of back strain. 

In contrast to popular opinion, lifting lighter weights can be as effective as pumping heavy iron for hypertrophy. A 2017 study published in The Journal of Strength and Conditioning Research suggests that lifting lighter weights for more reps is just as effective for building muscle as lifting heavy weights for fewer reps. (6)

Warm-up:

This should be a non-negotiable part of your training regimen. Avoid rushing to the free-weight zone as soon as you enter the gym. Spend 10-15 minutes warming up on a cardio machine or in the aerobics and mobility area using bodyweight exercises. Trust me, small investments in the warm-up routine will pay big dividends in the long term. 

Our Pick For The Best Free Weights:

How To Pick The Best Exercise Equipment For Bad Back?

Here are the features you must look for while scouting for back-friendly exercise equipment:

1. Low Impact: A must-have feature is a low-impact design, which cushions the back against harsh movements. For instance, ellipticals and stationary bikes allow for intense workouts with minimal jarring, protecting your spine.
2. Budget: Your budget will dictate which machine you can get for your home gym. If you cannot afford a commercial treadmill, opt for an under-desk two-in-one walking treadmill instead. These are budget-friendly and get the job done. 
3. Ergonomics: Ensure the equipment has adjustable seats, handles, or paddles so your back remains in a neutral, supported position throughout the exercise. 
4. Stability: The equipment must be stable and sturdy enough to support your body weight. Furthermore, ensure you place the equipment on a smooth, solid surface. Equipment that wobbles during a workout can lead to unnecessary muscle, joint, tendon, and ligament stress. 

Understanding Back Pain and Exercise

Back pain can turn a beautiful, rosy day into a nightmare. In this section, we go over the common back issues and how exercises solve them so you can live a healthier life. 

Common Back Issues

Back pain can spring up from a bunch of different issues, including muscle or ligament strain, bulging or ruptured disks, arthritis, scoliosis, osteoporosis, sciatica, and herniated discs. Each issue has different symptoms, and the pain can vary depending on the severity of your issue. 

A poor posture, an inactive lifestyle, or the wear and tear of aging can also lead to nagging back pain. The reasons and treatments for all these back pains are out of the scope of this article. I highly recommend consulting your healthcare provider if you are dealing with acute or chronic back pain. 

How Exercise Benefits Those with Back Pain

Regular exercise can strengthen back muscles, enhance flexibility, and improve posture, which in turn can provide significant pain relief. A Healthcare (Basel) study found that moderate exercise can lead to a 32% decrease in the risk for low back pain. (7)

Remember, get your doctor’s clearance before starting a new training regimen, especially if you are dealing with health issues. 

The Balance Between Staying Active and Avoiding Further Injury

Although consistent activity can bolster your recovery, you don’t want to push yourself too hard in the gym and worsen your condition. Keep the body moving inside your comfort zone and back off if something feels uncomfortable or painful. 

Engaging in low-impact activities, such as those listed in this article, can significantly benefit those with back pain and reduce the risk of similar injuries in the future. Start small and gradually increase your training volume. Avoid taking on too much at once. It never ends well, especially in the gym. I hate to admit this, but I’ve learned this the hard way. 

Tips for Safely Using Exercise Equipment with a Bad Back

Use the following tips to minimize your risk of back injury or aggravating your back pain during a workout:

• Posture and Alignment: Whether walking on a treadmill, using a recumbent bike, or lifting weights, you must be mindful of your form. The correct spinal alignment will minimize back strain and help bias the target muscle group. 
• Warm-up and Cool-down Routines: Warming up for 5-10 minutes before a training session primes your muscles for a workout, improving your performance and reducing injury risk. Conversely, a 5-10 minute cool-down routine helps flush lactic acid out of the muscles, promoting recovery. 
• Decoding Pain: Although a slight burning sensation while working out is natural and expected, you shouldn’t feel any nagging or sharp joint or tendon pains. Stop and consult a doctor immediately if this is the case.

Conclusion

The back pain problem is far more prevalent than we’re often willing to acknowledge. What makes this worse is that these can take a long time to heal, which can keep you out of the gym for an extended period and hamper your progress. 

This article goes over the seven best exercise equipment for bad back that can speed up your recovery and lower the risk of further injury. Drop any questions you might have about the equipment detailed in this article, and I’ll be happy to help. 

References

1. Searle A, Spink M, Ho A, Chuter V. Exercise interventions for the treatment of chronic low back pain: a systematic review and meta-analysis of randomized controlled trials. Clin Rehabil. 2015 Dec;29(12):1155-67. doi: 10.1177/0269215515570379. Epub 2015 Feb 13. PMID: 25681408.
2. Shiri R, Coggon D, Falah-Hassani K. Exercise for the Prevention of Low Back Pain: Systematic Review and Meta-Analysis of Controlled Trials. Am J Epidemiol. 2018 May 1;187(5):1093-1101. doi: 10.1093/aje/kwx337. PMID: 29053873.
3. Fatoye F, Gebrye T, Odeyemi I. Real-world incidence and prevalence of low back pain using routinely collected data. Rheumatol Int. 2019 Apr;39(4):619-626. doi: 10.1007/s00296-019-04273-0. Epub 2019 Mar 8. PMID: 30848349.
4. Liu X, Gao Y, Lu J, Ma Q, Shi Y, Liu J, Xin S, Su H. Effects of Different Resistance Exercise Forms on Body Composition and Muscle Strength in Overweight and/or Obese Individuals: A Systematic Review and Meta-Analysis. Front Physiol. 2022 Feb 18;12:791999. doi: 10.3389/fphys.2021.791999. PMID: 35250604; PMCID: PMC8895240.
5. Chung S, Lee J, Yoon J. Effects of stabilization exercise using a ball on mutifidus cross-sectional area in patients with chronic low back pain. J Sports Sci Med. 2013;12(3):533-541. Published 2013 Sep 1.
6. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. J Strength Cond Res. 2017 Dec;31(12):3508-3523. doi: 10.1519/JSC.0000000000002200. PMID: 28834797.
7. Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. Published 2016 Apr 25. doi:10.3390/healthcare4020022

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