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Four Exercises that Will Not Hurt Your Back

Back pain seems to put a damper on everything, right? For example, you are trying to lose weight or get healthy, but cannot exercise because your back throbs in pain. What are you supposed to do? Don’t worry; you can still exercise and lose weight, but you do have to change up your routine. Here are a few exercises that are easy on the back. And remember, always consult your doctor before starting any new exercise plan, especially if you have back pain.


Swimming has got to be the most underappreciated exercises around.  Swimming burns a lot of calories without putting a lot of strain on your body. Try doing a few laps in the pool to get in shape or to stay fit. It is wise to avoid the breaststroke because that can aggravate back pain too. Instead stick with sidestrokes or even water aerobic classes.


Thomas Jefferson said, “Walking is the best possible exercise”. Walking should not be considered an exercise but a necessity of the human body. It is the perfect activity for good health, no matter how old you are.  Start by walking a mile a day and build up from there. You can walk on a treadmill, outside, or even in the mall. You can even find sneaky ways to add in more steps throughout your day by parking further from your destination or by telling your co-workers something in person rather than in email.

Stationary Bike

Stationary bikes allow you to get your calorie burn in without bouncing around. Start out slow and wear a back brace if needed. Another option to consider is the recumbent bike, which has a back rest.


Don’t think that yoga is just for girls or for the Hollywood-types. Yoga is a great way to stretch. Yoga can even be a big calorie-burner if done in a hot room. Take a beginning yoga class to learn the moves and benefit from the deep stretches. As always, listen to your body and don’t push yourself, especially when you are feeling pain.

Back pain doesn’t have to derail your fitness goals. These exercises will help you get in shape and build up strength in your back muscles.

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