Low-Impact Aerobic Exercise by Dr. Jordan Sudberg

 The most important element of any exercise routine is aerobic exercise, which increases the heart rate and increases circulation. Aerobic exercise can ease back pain by reducing stiffness and enhancing circulation to spinal structures, and increasing levels of numeration that reach the spinal column.

Low-impact exercise can increase the heart rate, without jarring the spine and causing further back pain. It is a good option for those suffering from back pain.

Benefits of Aerobic Exercise

Dr. Jordan Sudberg explains Regular aerobic exercise can relieve back or neck pain:

  • Limiting the severity and/or likelihood of flare-ups that could be painful in the future.

  • The spine should be functional and mobile; it can limit disabilities due to chronic back pain. Inactivity with back pain is a common way to decrease mobility and function.

  • The burning of calories can help you attain and maintain an ideal weight, which helps relieve pressure from the spine.

  • An increase in the production of endorphins which function as natural painkillers and boost mood and relieve depression-related symptoms.

The most common recommendations for aerobic exercise consist of at least a 20-30-minute. Exercise between 3 and 5 times per week to improve blood circulation. In the case of severe pain. It might be beneficial, to begin with, shorter periods of exercise. For example, five to 10 minutes of walking then gradually progress to a longer-term schedule.

Types of Low-Impact Exercise

Dr. Jordan Sudberg explains Popular low-impact aerobic exercises include:

  • Walking for exercise. Walking for exercise differs from regular walking. Because it is more strenuous to increase the heart rate while gently working the muscles. Walking for exercise has the benefit of being less abrasive to faster-paced walking. Not needing any special apparatus (except a good pair of shoes). Also being accessible in virtually any area. Weights for the wrist or ankle could add some resistance to the workout. Walking can be done indoors at the supermarket or on the treadmill or outside. For instance, on a nature trail, or walking around the neighborhood.

  • Step machine or elliptical trainer. They simulate the motions of running, jogging. Walking up the stairs to give you a low-impact aerobic workout. A majority of them use pedals or footholds suspended over the ground. Which glides upwards and downwards. So feet do not touch any hard surfaces during exercise. Furthermore, many machines come with various resistance settings that assist in strengthening muscles.

  • Bicycling on a stationary bike. A stationary bike mimics the pedaling action of a bike. Offering fitness without the jolting effect when riding across uneven terrain. The stationary bike is often used in the spinning class that is taught by a teacher. It is often offered a variety of exercise options for novices or more experienced cyclists. Stationary bikes are available in upright versions, which require the ability to lean forward. Recumbent versions, give back support that can be adjusted to a reclined, reclining position.

  • Water aerobics and swimming. Exercise while in the water can be combined with added resistance and buoyancy that naturally give you aerobic exercise with very little impact on your spine. Swimming and water aerobics can be considered when an exercise on a hard surface could be painful. Specific swimming exercises or strokes could be taught in an exercise class or recommended by a physician.

The best aerobic exercise routine will depend on your personal preferences. It may require a bit of trial and trial. Alternative options are available which are more suitable for a specific health condition, pain level, and lifestyle.

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