Exercises to strengthen the muscles supporting the back are an important piece of back injury recovery, according to the American Academy of Orthopaedic Surgeons. Just as important is keeping off excess fat that puts additional strain on the back. Fat reduces the rate of recovery, often keeps people from exercising properly and contributes to a slew of other medical conditions that affect the back, ranging from osteoporosis to arterial heart disease and diabetes.
Riding Stationary Bike
In addition to reducing the amount of calories you eat, aerobic exercise is the next most important piece in a fat-burning regimen. When you have had a back injury, you should avoid high-impact aerobic exercises such as running, playing tennis or basketball and participating in aerobic fitness classes, so you don't re-injure your back or cause additional strain. Doctors at the American Academy of Orthopaedic Surgeons recommend spending 20 to 30 minutes per day on a stationary bike to burn fat while building lower body muscles to support your back. Maintain a straight spinal posture when riding the bike and don't lean over the bars so that you don't pull any muscles attached to the back. A recumbent bike may be more suitable if you have a sufficient amount of body fat to lose because it has a wider seat and provides additional back support.
Swimming
When using proper form, swimming can provide a safe alternative for aerobic exercise following a back injury, according to the National Athletic Trainers' Association. The water can help to support weak and tender back muscles while providing resistance to give you an aerobic and strengthening workout. March or walk in place in the shallow end of the pool as long as your arm movements are restricted. Use a kickboard to stabilize your arms and swim laps to promote blood flow to help heal your injured back.
Walking
Walking is a common prescription from doctors and physical therapists for those recovering from a back injury or back surgery. According to Spine Health, easy walking with no heavy impact for two to three miles, three times a week, can help to reduce excess weight and strengthen the back and legs. You can walk without any special equipment and you can do it anywhere. Use a treadmill indoors or join a walking club at the mall. Walk outdoors on a track or in your neighborhood.
Using Elliptical Trainer
The elliptical trainer is another piece of low-impact fitness equipment you can use for aerobic workouts after a back injury. Your feet remain on the pedals while you work out. You can use the handles on the elliptical trainer to provide a complete body workout or hold the front of the machine if your back injury precludes arm movement.
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