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Low Impact & Fat Burning Workout for a Bad Back

By Brooke Peyman ; Updated July 18, 2017

A bad back should not stop you from exercising. While high-impact exercises are off the table, there are plenty of other workouts that can be done. Choosing the right kind of exercise helps prevent back pain and any future risks. Low-impact exercises still have fat-burning results and help with weight loss.


Swimming is a great exercise that scorches calories and is very low impact. Swimming uses the entire body, therefore it burns a tremendous amount of calories. Using the resistance of the water, the body is always placed under a demand. The speed and distance of a swim determines the caloric burn and fat loss. According to the Harvard Health, swimming moderately for 30 minutes burns 223 calories in a 155 pound person.


Cycling uses the large muscles of the lower body to break a sweat and burn calories. Cycling is easy on the joints and does not put pressure on the back. Adding resistance and speed increases the caloric burn. If lower back pain is a problem, using a recumbent bike that has a back rest makes a better option than a standard bike.


Getting outdoors and walking or even walking on a treadmill is a great option for low impact exercise. Walking not only strengthens the lower body, it also burns fat. Walking hills burs more calories and boosts the fat burn. Also going for speed and distance increases the amount of calories burned. Walking does not place a great demand on the body or joints.


The elliptical trainer provides a low-impact workout. The machine uses a gliding motion that causes no high impact movements and keeps both feet planted the whole time. Elliptical training burns calories, builds strength in the lower body and improves muscular endurance.

Fit It In

According to the Centers for Disease Control, exercising five days a week for 30 minutes and adding variety to the types of exercises performed creates balance in the body as well as help to tone different muscles.

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