About 80 percent of Americans will experience back pain at some point in their lives, according to the American Chiropractic Association. With such a high incidence rate, it is important to maintain fitness and spinal health. High-impact aerobics are generally not recommended for individuals with pre-existing back problems. Before starting any new exercise program, consult a doctor to address any unique health considerations.
High Versus Low Definitions
Aerobics is differentiated between low impact and high impact. The difference between the two has nothing to do with cardiovascular output. The difference is the impact the activity imparts on your body. Low-impact aerobics don't jar the spine or increase compression; high-impact aerobics do. High-impact aerobics have both feet leave the ground, thus increasing the jarring as the body comes back to the floor. In low-impact aerobics, the body and spine are always supported by at least one foot planted firmly on the floor.
High-impact Aerobic Activities
Running, jogging, certain dancing, jumping rope and step aerobics where jumping is involved are high-impact aerobic activities. Other sports such as tennis and basketball are also high-impact activities. According to Mayoclinic.com, high-impact aerobics burn approximately 511 calories an hour for someone weighing 160 pounds; someone weighing 240 pounds burns up to 763 calories per hour. Reducing the impact by keeping your feet on the ground reduces calories burned to 365 and 545 calories in an hour for the respective weights.
Options for Back Problems
For those with back problems such as stenosis, bulging discs or osteoarthritis, high-impact aerobic activities may increase back pain. Bouts with back-pain flareups can decrease mobility and keep someone away from physical activities until the pain subsides. To reduce the risk of increased pain or injury, low-impact activities help rev up cardiovascular output while taking less of a toll on the joints. Swimming laps or rowing burns anywhere from 511 to 763 calories per hour for a 160-pound and 240-pound person, respectively. Leisure cycling or tai chi burns between 292 and 436 calories. Choose low-impact activities to maintain overall fitness while reducing the chance of injury.
Improving Core Muscles
Reducing back-pain occurrences requires more than just performing low-impact activities. Improve core muscles in the back, abdomen and legs. Strong core and stabilizing muscles keep the back strong in activities, thereby reducing the overall effect of compression in low- or high-impact activities. Pelvic tilts, crunches, lunges, squats and pushups are basic exercises that build core muscles. Use an exercise ball to perform crunches to reduce stress on the spine.
References
- University of Maryland Medical Center: Back pain and sciatica
- "The New York Times"; Exercise and Physical Therapy; A.D.A.M.; May 13, 2009
- New Fitness: Forms of Aerobic Exercises
- MIT.edu; Management of Low Back Pain; James R. Lehrich, M.D.; 1996
- American Chiropractic Association: Back Pain Facts & Statistics
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