Running is a popular form of aerobic exercise because you can do it anywhere without a lot of training. It is also high impact and puts more stress on your joints than walking. If you are an avid runner and are experiencing a back injury, you will need to adjust your physical activity. Choosing a non-impact form of cardio such as cycling and swimming along with modified resistance training allows you to heal and stay fit.
Cardiovascular Exercise Alternatives
Exercises that are non impact do not jar your body against gravity in any way. Walking is low impact and often a suitable alternative, but non-impact activities are even more gentle on your joints. Cycling can be done indoors our out and does not impact your spine like running. Swimming is another alternative for non-impact exercise. You can swim laps or even simulate running if the water is deep enough that your feet don't touch the bottom in order to keep it non impact. Rowing is another non-impact option. Which activity you choose depends on how your back feels while performing it.
Training Recommendations
If you have a back injury, do not expect to do the same amount of cardiovascular training that you did before your injury. Build up the frequency of your workouts gradually, ideally performing three to five session per week for at least 30 minutes for each session, according to the American College of Sports Medicine. Start with low to moderate intensity to see how your back feels during non-impact cardio. Gradually increase the intensity as tolerated to moderate to high intensity.
Strength Training
Strength training can also be non impact and help you maintain your fitness levels. Avoid exercises that load your spine, such as deadlifts or any lower-body exercise that puts weight across your shoulders. Start gently with one exercise for each major muscle group two to three times per week on non-consecutive days. Do one set of 12 to 15 repetitions with a light weight. As you come to tolerate the exercise, you can increase the resistance and do up to three sets per exercise.
Considerations
If your back pain is severe and/or continues for more than a few days, consult your doctor. Find out what the problem is so you can treat it and get back to exercise and possibly to running as soon as possible. When exercising focus on proper form and technique during any non-impact cardio activities as well as strength training. Listen to your body and stop exercising immediately if you have increased pain.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- Spine-Health; Running and Lower Back Pain; Sean McCance, M.D.; Feb. 27, 2008
- Military.com; Choosing Non-Impact Workout Options; Stew Smith
Member Comments