Cardio workout in gym by beautiful female
Working out with cardio exercise equipment at home or a gym can be a highly beneficial treatment for back discomfort, soreness, and pain. However, when checking out all the cardio machines, it is recommended to use those that will help with back pain and not worsen or cause further injury. The same goes for purchasing cardio equipment to use at home. Research has found that exercise training could effectively treat back pain. A study on pain found that the endorphins generated from aerobic exercise help to lessen low back pain. The North American Spine Society announced evidence-based recommendations for treating back pain, and one of the top recommendations was aerobic exercise. Individuals can always go outside to:
But mixing it up with cardio equipment can have its benefits for different reasons. It could be too hot or raining, sometimes, individuals prefer a set workout program to reach calorie or distance goals, and it could be easier on the spine. Working out at home or at a gym, cardiovascular machines can help bring relief to back pain.
Table of Contents
Cardiovascular exercise is highly recommended for everyone. Exercise combined with conservative therapy is usually part of a treatment plan for individuals dealing with back pain. ThisΒ includes:
With an exercise program, experts recommend starting with moderate-intensity aerobic exercise. Moderate intensity workouts are meant to get an individualβs heart and blood pumping, sweating a little, and slightly deep breathing. These types of exercise include:
As long as physical activity increases the heart rate, these exercises have decreased back pain, relieved stress, and elevatedΒ mood. 20 minutes of moderate-intensity exercise three to five times a week for six weeks is recommended. The American Heart Association recommends this to help the back become healthier and feel better.
However, not all spinal conditions benefit from regular exercise. Getting an evaluation from a doctor, spine specialist, or chiropractor is recommended for injuries and severe and/or persistent back pain before starting a cardiovascular exercise program. This could be a spinal fracture, a spinal condition requiring bracing, or intense physical therapy/rehabilitation. Individuals that do not exercise regularly or have a medical or heart condition/s definitely need to get a doctorβs clearance before beginning a cardiovascular workout regimen.
Once a doctor clears the individual for aerobic exercise, no cardio equipment is off-limits. Elliptical machines and stationary bikes are the most well-tolerated by individuals with back problems/conditions. Because they are low impact. However, using a jogging treadmill is also beneficial if it is tolerable. Listen to the body. If a workout on a treadmill causes back pain that is not just workout soreness,Β stop with that machine and try different cardiovascular equipment that is more low impact. Do not ignore back pain. If pain is continuous and exercising is not helping, stop seeing a doctor or chiropractor evaluate and analyze the situation. Then they can adjust the exercise part of the treatment plan according to the presenting symptoms.
Concurrent training combines aerobic and resistance exercises during the same workout session. Aerobic and resistance exercise impacts the body in different ways. The type of aerobic training determines how it interacts with resistance exercise. The order of the types of exercises, like aerobic and resistance workouts, can make a difference. Understanding a few specifics about concurrent training will help to make decisions about an exercise program.
Cycling and the ergonomics that go with it are similar to traditional lower-body resistance exercises. The muscle contractions that come with running result in muscle damage, while the contractions in cycling also cause muscle damage, it is not to the same extent. Pairing the exercise programs correctly is key, such as a running program with an upper-body lifting exercise that can be beneficial. While running and doing leg presses every day could interfere with each other and cause injuries. Or, if doing both aerobic and resistance exercises in the same session or on the same day, consider the order of the exercises, depending on the goal.
British Journal of Sports Medicine.Β (November 2020) βWhich specific modes of exercise training are most effective for treating low back pain? Network meta-analysisβΒ https://bjsm.bmj.com/content/54/21/1279
Pain.Β (December 2020) βAre endogenous opioid mechanisms involved in the effects of aerobic exercise training on chronic low back pain? A randomized controlled trialβΒ https://journals.lww.com/pain/Citation/2020/12000/Are_endogenous_opioid_mechanisms_involved_in_the.23.aspx
North American Spine Society.Β (2020) βEvidence-Based Clinical Guidelines for Multidisciplinary Spine CareβΒ https://www.spine.org/Portals/0/assets/downloads/ResearchClinicalCare/Guidelines/LowBackPain.pdf
Professional Scope of Practice *
The information herein on "Cardio Exercise Equipment That Won't Worsen Back Pain" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.
Blog Information & Scope Discussions
Our information scope is limited to Chiropractic, musculoskeletal, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.
We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.
Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.*
Our office has reasonably attempted to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.
We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez, DC, or contact us at 915-850-0900.
We are here to help you and your family.
Blessings
Dr. Alex Jimenez DC, MSACP, RN*, CCST, IFMCP*, CIFM*, ATN*
email: coach@elpasofunctionalmedicine.com
Licensed as a Doctor of Chiropractic (DC) in Texas & New Mexico*
Texas DC License # TX5807, New Mexico DC License # NM-DC2182
Licensed as a Registered Nurse (RN*) in Florida
Florida License RN License # RN9617241 (Control No. 3558029)
Presently Matriculated: ICHS: MSN* FNP (Family Nurse Practitioner Program)
Dr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
My Digital Business Card
For individuals experiencing a turf toe injury, can knowing the symptoms help athletes and non-athletes… Read More
For individuals trying to optimize muscle growth, protein intake is essential. However, the body is… Read More
For individuals wanting to eat pancakes regularly, are there ways to increase pancake nutrition and… Read More
Can individuals with sensory nerve dysfunction incorporate nonsurgical decompression to restore sensory-mobility function to their… Read More
Individuals in post-surgery recovery or dealing with illness or an injury can experience weakened muscles… Read More
For individuals wanting to improve their fitness routine can incorporating wearable weights and knowing how… Read More