5 Simple Yet Effective Exercises For People With Bad Backs Or Joint Problems

If you have a bad back or joint problems, you probably find most exercises difficult for you to do. The pain can make the exercise unpleasant, and the exercise can risk injuring your back or joints even more. It can be tempting to back off of exercising all together to avoid that mess. That, though, would be a bad idea. Your physical fitness level will quickly decline if you do, and your health right along with it. Your back or joints will end up being more prone to injury in the future. Luckily, you don’t have to quit exercising just because you have back or joint problems. Several exercises are good for people with such problems.

1. Swimming

Swimming is helpful for people with joint and back problems because the water gently supports the entire body, taking a lot of the strain off of your back and joints. As a result, you can move faster and longer than you could on land. You get your heart rate up more, which is what keeps you fit.

2. Yoga

Some people dismiss yoga as being nothing more than stretching, but they clearly have never done yoga. Yoga movements are often slow, but they also have to be very precise and well-balanced. You use a lot of your muscles during yoga, and keep them tense through a wide range of movements. This sort of muscle tension is a very effective form of exercise, and the stress on your back and joints is minimal because the movements are so slow. However, some poses are tough on the knees, so if you have knee issues choose your yoga poses carefully and modify them if they feel uncomfortable.

3. Stirring the Pot

For this one, you’ll need big inflatable exercise balls. Put your forearms on the ball with your legs stretched out behind you. Support yourself on your forearms and the balls of your feet, with your back and legs straight. The effort you make to keep yourself balanced in this position gives you a pretty good core workout and has minimal movements to minimize the risk of injury.

4. The Superman

Another one that uses small movements but a lot of tension is the Superman. It is helpful for those suffering from knee, elbow, and back problems. Lie on your stomach with your arms stretched out above your head and your legs straight and together. Lift your arms and legs as high as you can from that position, which won’t be very high. Hold yourself in this position for as long as possible. Superman is an effective exercise for the back and core.

5. Speed Walking

Speed walking is a low-impact exercise that is easy on the knees and back. It is also almost as good as jogging for cardio. Just walk as quickly as possible for as long as possible.

Final Thoughts

These exercises can allow you to keep yourself in good physical fitness while recovering from injury. They can help keep you in good health as you age. Some of them can even strengthen your back, making your back problems fewer in the future. If you suffer from a bad back or joint problems, consult with your doctor before you begin any exercises.