Back pain is a common issue that affects many people, often limiting their ability to engage in physical activities. While cardio exercises are important for overall health and fitness, some of them can be risky for those with back pain. High-impact exercises or those that involve repetitive stress on the spine can exacerbate discomfort and potentially lead to further injury. It’s crucial for individuals with back pain to choose low-impact cardio options that minimize strain on the back while still providing the cardiovascular benefits needed to stay healthy and active.
We checked in with Andrew White, an NASM-certified personal trainer and co-founder of garagegympro.com, to learn about two unexpected cardio workouts that can further cause back pain. He revealed that running on a hard surface and indoor rowing at a high intensity are the ones to steer clear of.
1. Running On Hard Surfaces
Running on hard surfaces, such as concrete or asphalt, can be an effective cardiovascular exercise, but it also poses potential risks for those prone to back pain. The repetitive impact from running on hard ground increases the stress on the spine and lower back muscles, potentially exacerbating existing back issues or leading to new pain. Over time, the constant jarring force can contribute to spinal compression, muscle strain, and joint inflammation, making it crucial for runners to consider softer surfaces or supportive footwear to mitigate these risks.
White elaborates on this and says, "Running, especially on concrete or pavement, involves repetitive high-impact forces that jolt the spine. Each footfall generates a shock that travels through the legs and lower back. This can worsen pain and lead to further injury for someone with back issues."
Furthermore, he reveals that "the continuous impact can compress spinal discs, which may aggravate conditions like herniated discs or sciatica. This is particularly concerning for those who may not have optimal running form, as poor mechanics can increase stress on the lower back."
White notes that according to a research paper published in the Journal of Orthopaedic & Sports Physical Therapy, "Studies suggest that over 50% of regular runners experience some form of back pain during their running career," and that "lower back pain is among the most common complaints due to high-impact exercises."
2. Indoor Rowing at High Intensity
The repetitive, high-intensity rowing motion can put significant strain on the joints, particularly the shoulders, elbows, and knees, which may be more vulnerable to injury in older adults.
White adds, "While rowing is generally a great, low-impact exercise, performing it at high intensities can lead to lower back strain and overexertion. This is particularly risky for those with pre-existing back issues, which are more common in individuals over 50."
For a safer alternative, White suggests: low-intensity rowing focusing on proper form or cycling on a recumbent bike to minimize back strain.
Safer Alternatives
There are plenty of safer alternatives for those concerned about back pain while doing cardio. White's top picks are swimming, stationary biking, and elliptical machines.
He says that swimming is "a full-body workout without any impact stresses. The buoyancy of water supports the body and significantly reduces strain on the back."
Stationary biking is a great "cardiovascular workout with minimal stress on the spine. Adjusting the seat and handlebar positioning is crucial to ensure a back-friendly posture during the exercise."
As for elliptical machines, these machines provide a low-impact cardiovascular workout that simulates running without the intense impact, making them a safer choice for individuals with back pain.
