Doctors recommend low-impact exercises for patients suffering from a variety of back problems including osteoporosis, stenosis, herniated discs and pinched nerves. Low-impact exercises generally refer to aerobic activities where no jumping is involved, reducing the jarring and gravitational compression on the spine. Certain exercise equipment is designed for low-impact workouts.
Stair Stepper
A stair stepper is an aerobic exercise machine designed to simulate climbing stairs. By keeping both feet on the steps at all times, impact is reduced in an aerobic activity that can burn high amounts of calories. A 160-lb. person can burn up to 657 calories in an hour of stair stepping, while a 240-lb. person can burn up to 981 calories in the same time. Maintain proper posture on the stair stepper to prevent postural stress in the neck or hips while exercising. Use the bar on the machine to support yourself or reduce the intensity level if you begin to slouch while working out.
Elliptical Machine
An elliptical machine resembles a stair stepper but instead of the movement going up and down, your feet create a rounded, elliptical shape through the motion. Elliptical machines not only provide a strong cardiovascular workout but also help open up hip flexors and stretch the hamstrings and lower back. Elliptical machines burn about 100 calories per hour less than running, making them efficient low-impact machines. A 160-lb. person can burn about 584 calories per hour running, while a 240-lb. person can burn 872 calories per hour. Like the stair stepper, keep an upright and tall posture to prevent straining the back during your workout.
Stationary Bike
Stationary bikes come in various shapes and styles that can change your seating position. Choose a bike that doesn’t force you to bend over if you are concerned about straining the upper back or neck. Use the handlebars to keep a tall posture instead of slumping over the bars to reduce the stress on your upper back and allow your legs to generate the pushing power needed for an effective and efficient workout. A leisurely pace on a bicycle burns 292 calories over the course of an hour in a 160-lb. person, or 436 calories in a 240-lb. person.
Treadmill
A treadmill can serve as either a low-impact or high-impact exercise machine. If you are running or jogging, you are experiencing high-impact exercise. If you are walking, even at an incline, you are performing low-impact exercise. As with all home-machine use, maintain proper posture and reduce intensity if you begin to slouch or slump. Walking at 2 mph burns 183 calories per hour in a 160-lb. person compared with 273 calories in a 240-lb. person. Increasing the walk to 3.5 mph burns 277 calories in a 160-lb. person and 414 in the 240-lb. person.
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