Cardio Exercises For A Bad Back

If you suffer from back pain, you might want to stay away from some traditional types of cardio exercise (such as cycling) that keeps your spine in a forward flexed position, which could aggravate an existing back condition. These cardio exercises focus on movements that keep your spine in a neutral position which may feel more comfortable and may help you build fitness and burn calories without stressing your back.


Weight loss happens with a combination of exercise and healthy eating. In order to lose weight you’ll need to create a calorie deficit, so pair your workouts with a healthy diet that is under your daily calorie needs in order to shed pounds effectively (a great formula for safe and steady weight loss is consuming 250 calories less and burning an extra 250 calories per day).

Level: Beginner/Intermediate – Equipment: A step – this is optional – Intensity: Moderate

Please Note

* Not all exercises are suitable for everyone.
* If you are working with a specific back injury, be sure to get your doctor and/or physical therapist’s approval before attempting this workout.
* If you suffer from back pain regularly, be sure to consult a professional for an expert diagnosis.