September 17, 2023

10 Best Weight Loss Exercises for Individuals with Back Pain

man running too much having pain in his back

Weight Loss Exercises for Individuals with Back Pain

Back pain hurts! But you still want to lose weight.

Today, we will help those looking to shed pounds encounter while dealing with back trouble.

This article will offer a glimpse into back problems, provide steps to get ready before exercises, shed light on low-impact cardio, and delve into strength training.

Each section is backed by research and credible references, just as you love it!

What Happen When You Have Back Pain?

Man holding his back with pain after doing sport


According to a study by Hoy D et al., back pain is a common ailment affecting most people. Back pain can be caused by numerous factors, most of which we’ll unravel together.

  • Muscle strains: The most common, often due to overuse or stretching too far.
  • Disc injuries: These are less common, but can be extremely painful.
  • Spinal stenosis: This is a condition where the spinal canal narrows.

They say everything’s interconnected, isn’t it? Similarly, there exists a correlation between extra-kilos and back pain. Excess weight puts enormous stress on the spine and muscles, leading to undue strain and disc issues.

Shedding those pounds can bring fantastic benefits for your back pain!

  • Reduces pressure on the spine: Weight loss reduces the workload on your spine, alleviating pain.
  • Improves posture: Correcting posture is another fantastic perk of weight loss.
  • Decreases muscle strain: Reduced weight lowers muscle strain, naturally reducing the pain.

Preparing Your Body for Exercise

You know what they say, “Preparation is half the battle won.”

Warming up and preparing your body is a vital first-step. By warming up effectively, you’re setting yourself up for a safe and efficient workout, especially for individuals with back pain.

Gentle stretches for the back, pelvic tilts, and a child’s pose are some crowd favourites. Performed consistently, these warm-up exercises help to prevent injury, increase mobility and lay the groundwork for a robust exercise routine.



The Exercises for People with Back Pain 

Low-Impact Cardio

Whoever said cardio needs to be exhausting hasn’t discovered the joy in low-impact cardio!

Surprisingly, low-impact cardio can be a powerful tool to shed those extra pounds while keeping your back happy.

Water provides natural resistance, allowing you to get a good workout while minimizing stress on your joints, rendering swimming an excellent low-impact exercise.

Cycling and brisk walking are other low-impact exercises that can get your heart rate up while being easy on your joints. Success in any endeavour comes from consistency. So, set achievable goals, pair up with a buddy, or perhaps pick up an activity you genuinely love!


woman running slowly with a back pain


Adjusted Strength Training

Now, let’s talk about strength training. This isn’t all about the hulk-strength. Subtle strength exercises can help you sculpt a stronger back and body, help in weight loss whilst also promoting back health.

Consider bird dogs, bridges, and modified planks.

These exercises, when performed with proper form and under professional guidance, can be safe for individuals with back pain.

The focus should be on performing a few reps with correct form instead of pushing for more reps with sloppy movements, which can lead to further stress on the back.



Regular stretching acts as the oiling system for your body, ensuring smooth and fluid movements. Consider it a ticket to the land of flexibility and rapid recovery.

Pencilling in specific stretches into your routine can bring immense benefits. Classics like the knee-to-chest stretch, cat-camel stretch, and back extension stretch are golden for those experiencing back pain.

These flexibility exercises aren’t mere warriors against back pain. They’re also silent heroes on your weight loss journey.

A flexible body means better workouts, and better workouts mean greater weight loss! Voila!


A man stretching after doing sport in a gym with a back pain


Food Recommendation

Alright, it’s now time for us to talk about something delicious—your diet. The role it plays in weight loss and back health is beyond words!

Try eating more greens, lean proteins, whole grains, and unsaturated fats into your diet can work wonders. It’s like sprinkling magic weight loss dust.

Not to forget, it puts up a tough fight against back pain. However, certain foods, like those high in sugars and unhealthy fats, could aggravate your back pain. Yikes!


Regular Check-ins and Adjustments

When you drive along on this weight loss highway, let us not forget the importance of regular pit stops. You see, our bodies communicate with us. By regular check-ins, you can understand what’s working for you and what isn’t.

Tag along with tools and strategies to monitor your progress. Bodyweight scales and even the good old mirror can be your close confidantes on this journey.

Remember to strike a balance (always!).

Do not ignore pain and discomfort in an attempt to push yourself too far. Conversely, don’t hesitate to challenge yourself if you feel strong and capable!



Is it possible to successfully achieve weight loss through exercises even with back pain?

Yes, it is possible to lose weight and maintain a healthy lifestyle even with back pain. However, you must choose low-impact exercises that prevent additional strain on your back and work closely with a medical professional to ensure safety during your exercise routines.

What are some easy exercises to try for weight loss without worsening my back pain?

To help promote weight loss without causing additional back pain, consider these low-impact exercises:

  • Swimming
  • Walking
  • Seated cycling
  • Yoga
  • Pilates

These exercises enable you to burn calories while minimizing pressure on your spine.

How can I ensure that I don’t worsen my back pain while exercising?

To prevent worsening your back pain while exercising, follow these steps:

  1. Consult a healthcare professional before beginning any exercise routine.
  2. Choose low-impact exercises designed to minimize stress on your spine.
  3. Pay close attention to proper form and technique.
  4. Start slowly and gradually increase the intensity and length of your workouts.
  5. Always listen to your body and stop if pain occurs.

Are core exercises beneficial for individuals who have back pain?

Core exercises can be highly beneficial for individuals with back pain. A strong core can provide additional support and stability to your spine, which may alleviate pain and discomfort.

However, you must choose suitable core exercises that do not place excessive strain on your back. Consult with a fitness professional or medical expert to create a tailored workout plan for your needs.

How often should I exercise to effectively lose weight while coping with back pain?

Aim for 30 minutes of low-impact exercises, 5 days per week, to promote weight loss and overall health. However, this frequency might vary depending on your specific circumstances.

Again, consult with a medical professional to create a personalized plan that meets your unique needs.

Will losing weight help reduce my back pain?

In many cases, weight loss might help alleviate back pain. Excess weight can put strain on your spine and cause or worsen back pain. By shedding those extra pounds, you may reduce the pressure exerted on your spine, ultimately lessening pain and discomfort.

Can strengthening my back muscles help with weight loss and back pain?

Strengthening your back muscles can provide a solid foundation and support for your spine, thereby helping with back pain. Additionally, increasing your muscle mass will boost your metabolism, making it easier to lose weight. Consult a fitness professional to determine the best exercises for strengthening your back muscles in a safe and effective manner.

How do I know if my chosen exercise routine is appropriate for my back pain condition?

To determine if an exercise routine is suitable for your back pain condition, consult with your healthcare provider, a physical therapist, or a fitness professional. They can assess your medical history, current abilities, and back pain condition to develop a personalized exercise plan.

Can I perform weight lifting exercises for weight loss if I have back pain?

Weight lifting exercises can contribute to weight loss by building muscle mass, which increases your metabolism. However, certain weight lifting exercises may exacerbate back pain. It is essential to consult a medical professional or fitness expert to determine which weight lifting exercises are appropriate for you and your back pain condition.

How long will it take to notice improvements in my back pain and weight loss results?

The time it takes to notice improvements in back pain and weight loss results will vary depending on factors such as your starting weight, exercise routine, and diet. Additionally, individual responses to exercise and weight loss efforts can vary. However, consistency, persistence, and a tailored approach are key to success.

Patience and dedication to your exercise routine and weight loss goals will lead to desired results. Remember to work with a healthcare professional to monitor your progress and adjust your plan as needed.

Final Thoughts

There you have it!

Weight loss exercises for you, tailored specifically for back pain. Remember, the journey to health should respect your unique journey and body.

Let’s cheer each other on, laugh at the obstacles, and pick ourselves up when we stumble. Each fall, each victory, every day – they are all part of your unique health journey. Face them head-on, with a resolute heart and a cheerful spirit.