Is Elliptical Ok For Lower Back Pain?
According to the Mayo Clinic, lower back pain is one of the most common reasons people visit their doctor. It can be caused by a variety of factors, such as age, obesity, and strenuous activity. If you’re one of the millions of people who suffer from lower back pain, you may be wondering if elliptical training is an effective form of exercise for alleviating your symptoms. So, Is Elliptical Ok For Lower Back Pain?
In this blog post, we’ll take a look at some of the research on this topic and discuss whether elliptical training is a good option for those with lower back pain.
Table of Contents
What Is Elliptical And What Are Its Benefits For People With Lower Back Pain?
Elliptical is a type of low-impact cardio machine that simulates the motion of running or walking without putting strain on your joints. This makes it an ideal form of exercise for people with lower back pain, as it helps to strengthen the muscles around the spine without aggravating the condition.There are also a number of other benefits of elliptical training, such as improved cardiovascular fitness, muscle tone, and weight loss.
In fact, one study found that people who did regular elliptical workouts lost more weight and body fat than those who didn’t exercise at all! So, if you’re looking for a safe and effective way to exercise with lower back pain, elliptical training may be a good option for you.
See more: How to Use an Elliptical Machine
How To Use Elliptical To Ease The Pain In Your Back?
If you have lower back pain, it’s important to consult with your doctor or physiotherapist before starting any new exercise program. They can help you determine whether elliptical training is appropriate for your condition and give you specific guidance on how to use the machine safely.
Once you have the green light from your healthcare professional, there are a few things you can do to maximize the benefits of elliptical training and ease your lower back pain:
Start with a warm-up: It’s important to warm up your muscles before exercising on the elliptical. A simple way to do this is to walk on the machine at a slow pace for five minutes before increasing the intensity.
Use proper form: When using the elliptical, be sure to maintain good posture and alignment. Keep your back straight and your shoulders down and back. Also, be sure to engage your core muscles to stabilize your spine.
Listen to your body: If you start to feel pain in your lower back, stop the exercise and consult with your healthcare professional.
Cool down and stretch: After you finish exercising, it’s important to cool down your muscles with a light walk or slow jog for five minutes. Then, stretch any tight muscles to help reduce soreness and prevent injury.
If you follow these tips, you can safely use the elliptical to ease the pain in your lower back and improve your overall fitness level.
Who Should Not Use Elliptical And Why?
There are a few groups of people who should avoid using an elliptical machine, such as those with:
Osteoporosis: The impact of elliptical training may put undue stress on bones that are already weakened by osteoporosis.
Severe lower back pain: Elliptical training may aggravate symptoms in those with severe lower back pain. If you have this condition, it’s best to consult with your doctor or physiotherapist before starting any new exercise program.
A history of joint injury: Those with a history of joint injuries (e.g., knee, hip, shoulder) should be cautious when using an elliptical machine, as the repetitive motions may place strain on these joints.
If you fall into one of these categories, it’s best to avoid using an elliptical machine. However, there are many other types of exercise equipment and activities that you can do to stay active and healthy.
Sample Exercises For People With Lower Back Pain
If you have lower back pain, there are a few exercises that you can do to help ease your symptoms. These include:
Pelvic tilts: Lie on your back with your knees bent and your feet flat on the ground. As you exhale, tilt your pelvis towards your heels, then tuck your chin towards your chest and hold for five seconds. As you inhale, return to the starting position. Repeat 10 times.
Cat-cow stretches: Start on all fours with your spine in a neutral position. As you inhale, arch your back and look up towards the ceiling. As you exhale, round your back and tuck your chin towards your chest. Repeat 10 times.
Knee-to-chest stretches: Lie on your back with your knees bent and your feet flat on the ground. Place your hands behind your right knee and pull it towards your chest. Hold for 30 seconds, then repeat with the left leg. Repeat three times per side.
Bird-dog stretches: Start on all fours with your spine in a neutral position. Lift your right arm and extend it straight out in front of you, keeping it in line with your shoulder. At the same time, lift your left leg and extend it straight back, keeping it in line with your hip. Hold for five seconds, then return to the starting position. Repeat 10 times per side.
If you experience any pain or discomfort while doing these exercises, stop and consult with your doctor or physiotherapist.
Based on the available research, it appears that elliptical training may be a helpful form of exercise for people with lower back pain. The low-impact nature of the elliptical motion may help to reduce stress on the spine and other joints, which can lead to pain relief. Additionally, the cardio benefits of elliptical training can help to improve overall fitness and reduce the risk of future back problems.
Hopefully this article has helped you better understand whether the elliptical is right for you and how to stay safe while using one.