Many cardiovascular exercises involve using your back as part of the physical movement. If you have suffered a back strain or injury, you might wish to choose exercise forms which minimize strain on your back. Alternatively, you may wish to choose such exercises in order to prevent future back problems. Stretching and strengthening exercises are important in addition to cardiovascular exercise in order to heal the back or prevent future injury.
Swimming
Swimming is an excellent choice of cardiovascular exercise, also known as aerobic exercise, if you wish to minimize back strain. Even with an existing back injury, swimming is helpful in promoting healing in your back -- the gentle exercise increases blood flow to the back, according to MedlinePlus. The water in a swimming pool supports your weight and makes it easier for you to move your joints and spine.
Walking
If you want to avoid strain on your back, walking is a better choice than jogging or running. Walking is a low-impact exercise form, but it can provide a relatively intense cardiovascular workout if you walk at a fast pace. A normal walking speed is roughly 3 miles per hour, but faster walking, sometimes referred to as "power walking," is usually done at around 5 mph. Walking at any speed burns calories and therefore can help you to lose weight. In addition, walking is helpful in improving both your posture and flexibility in your back and body.
Exercise Bike
An exercise bike can be an excellent option for cardiovascular exercise which is gentle on your back. Unlike many road bikes, an exercise bike or stationary bike can be adjusted to the most comfortable riding position with the least impact on your back. Stationary bikes are available in two main types: standard and recumbent. A standard bike has a similar setup to a road bike, with greater options for adjusting seat position and angle. A recumbent bike places your legs almost parallel to the floor while pedaling, and it is believed this position may be preferable in terms of back support.
Exercises to Avoid
MedlinePlus.com states that certain forms of cardiovascular exercise place greater strain on the back, and therefore should be avoided if you are recovering from a back injury. Unless advised by your own health care provider that these exercises are safe for you, avoid running, jogging, any kind of contact sports, golf, weight lifting or dancing. All these exercise forms either have a high impact on your joints and back, or have asymmetric motions -- such as a golf swing -- which twist and potentially strain the back.
