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5 Low-Impact Exercises that Strengthen the Spine

5 Low-Impact, Spine-Strengthening Exercises

If you regularly exercise, you're doing something very good for your spine and the parts that support it. However, it's not always easy to stick to a more grueling or repetitive workout/exercise routine if you have existing issues with back pain. Still, becoming less active isn't good for your spine either. Today, we're going to put the spotlight on five low-impact exercises you can do to safely strengthen your spine without overstressing it.

1. Walking

Walking is great because it's easy on the spine yet it still gets the blood circulating and provides sufficient stimulation to spine-supporting muscle groups in the lower body. But if the jarring is a bit too much for your spinal discs, stick to flat surfaces as much as possible, or walk on a treadmill.

2. Swimming

Swimming also boosts circulation and strengthens spine-supporting muscles, but in a gentler way because of water's natural buoyancy. Just avoid strokes that place too much stress on your spine, especially if you have middle or upper back pain. If swimming is a bit too stressful on your spine, there are many other water-based forms of exercise that can provide similar benefits, including:

  • Water aerobics
  • Aqua jogging
  • Standing water push-ups
  • Upper body/torso stretches with water weights

3. Elliptical Machine Use

If you adjust the settings correctly, an elliptical machine can give you a thoroughly stimulating workout in a way that's not excessively forceful or stressful. But err on the side of caution and start off with a lower resistance level. You should be able to find an elliptical machine at your local gym if you don't want to invest in one for yourself.

4. Cycling

If elliptical workouts don't appeal to you, cycling can target the same spine-supporting muscles. While bike riding or cycling can be an effective low-impact form of exercise, it's important to be careful with your form and posture so you don't put too much stress on your lower back or cervical spine (neck).

Look up proper cycling form online if you need a refresher, or ask a friend who regularly cycles to check your alignment and posture. As for the cycling itself, start off slow and avoid uneven or steep surfaces. Another option is to use a stationary bike if you want to avoid unexpected changes in terrain.

5. Yoga

Contrary to what you might think if you're not familiar with yoga, you don't have to twist yourself into a pretzel to achieve the desired results. You should still avoid poses that put too much stress on any parts of your spine that are painful, but there are many slow, controlled movements that can sufficiently and safely stimulate your spine directly and indirectly. When done correctly, yoga may make your spine stronger and less susceptible to ongoing discomfort by:

  • Increasing flexibility and range of motion
  • Targeting often-ignored muscle groups
  • Improving your posture and spinal stability
  • Boosting the flow of spine-friendly nutrients as your circulation increases


All these low-impact exercises can be effective ways to strengthen your spine. That being said, you'll still want to check with your doctor first if you have existing back pain, especially if a diagnosis hasn't yet been made. A Los Angeles spine surgeon can also make more specific exercise recommendations for you. If you’re experiencing chronic pain in your spine and want to find the best path for relief, reach out to The Spine Institute today. Call 310-828-7757 to schedule an in-person evaluation.

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