How To Exercise With A Bad Spine

A bad spine can occur for a number of reasons -- including injury, spinal stenosis and degenerative disk disease. These issues can cause pain and limited range of motion in your back. Having a bad spine does not mean you have to sit on the sidelines and avoid all participation in physical activity. The National Academy of Sports Medicine indicates that regular exercise is beneficial for bone and joint health. With modification, you can exercise with a bad spine.

Step 1

Receive physical clearance from the doctor treating your bad spine. Talk to your doctor about limitations and recommendations regarding an exercise program.

Step 2

Attend physical therapy. If your doctor provides you with a prescription for physical therapy, a therapist will work on strengthening and range of motion exercises. These exercises can help ease your pain and make it easier for you to exercise.

Step 3

Stretch out your back. Stretch for five to 10 minutes prior to beginning any type of exercise. Complete knee-to-chest stretches, back bends and side bends to help loosen your back.

Step 4

Walk or swim. These exercises are low-impact and can help you reap all the benefits of exercise -- including prevention of obesity, heart disease, diabetes and cancer -- without creating jarring movements that can affect your spinal cord. The buoyancy of water can also help to alleviate any spine pain.

Step 5

Use low-impact machines. Try out a stationary bike, elliptical machine, rowing machine or treadmill. These machines provide you with a cardiovascular workout while placing minimal stress on your spine.

Tips and Warnings

To reap the rewards of exercise, exercise on a regular basis. The National Academy of Sports Medicine recommends 30 minutes of exercise per day, five days each week.
Avoid any exercises that require you to lie on your back to complete. If you experience pain or extreme discomfort during exercise, discontinue exercise and contact your physician.