Back injuries can happen at any time as a result of picking something up the wrong way or overstretching. Persistent back pain can prevent patients from engaging in a number of high-intensity aerobic exercises to lose weight, but there are substitute exercises that do not place as much stress on the back and can aid in weight loss.
Swimming
Swimming is a low-impact activity that can help to build muscles around the back and provide aerobic exercise to lose weight. Doctors at the National Institute of Neurological Disorders and Stroke report that swimming can also help to strengthen abdominal muscles that aid in balance, coordination and maintaining proper posture, important for those with back injuries. The water supports the body and reduces the amount of pressure on the back while providing resistance to build strength.
Elliptical Trainers
Elliptical training machines provide a low-impact, high-intensity workout that reduces stress on the back and joints, while allowing patients to increase their heart rate and burn calories. Doctors at the American Academy of Family Physicians report that exercise to aid in the recovery from back injury and facilitate weight loss, such as elliptical training, strengthen the muscles in the buttocks, pelvis and abdomen that support the back. Regular workouts on an elliptical trainer can help to lose the excess weight that can hinder recovery from a back injury. Thirty to 40 minutes per day on an elliptical trainer can help those with a back injury avoid surgical intervention as well.
Cycling
Unlike running or jumping rope, cycling does not place any pressure or jarring movements on the discs. As long as the bicycle does not strain the back, it can provide an aerobic workout that will result in weight loss and increased metabolism, while building lean muscle mass. Doctors at the Mayfield Clinic report that those recovering from a back injury should begin cycling gradually in 10- to 15-minute sessions and build up to aerobic cycling sessions that last anywhere from 20 to 60 minutes for maximum benefits. The longer you ride, the more calories you burn. Following a five-minute stretching warm-up, patients should exercise aerobically at least three or four times per week.
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