3 Low Impact Exercises for Back Pain

By: Dr. Ellis Schauder|April 1, 2021

Chiropractic care works exceptionally well for lower back pain. It can correct many maladies that might be afflicting the lower parts of your musculoskeletal system. Chiropractic care happens in stages, starting with relief care, corrective care, and wellness care. Though a lot of your recovery will come from chiropractic treatment, there are low-impact exercises that can help increase and extend the effects of your chiropractic treatment.

What are Low Impact Exercises?

Exercises can be divided into two categories: High and Low Impact. This is an important distinction in the realm of chiropractic care and beyond since they describe the impact intensity to your joints when exercising. High-impact exercises tend to be things like running, gymnastics, or heavy lifting. Low impact exercises and activities can be swimming, walking, or stretching.

Whether your back pain is caused by a herniated disc or some other malady, the back is extremely sensitive to external pressures. Hence why the correct pressures from an expert chiropractor can do so much good. Certain low impact exercises are a great supplement to any chiropractic care regimen.

Here are the benefits you get from performing low impact workouts for your back pain:

  • Increased muscle support to the back
  • Improved posture
  • Increase in flexibility
  • Increase bone strength

Now that you see the many benefits of low impact activities and workouts for your back, here are just a few of those exercises and activities.


Swimming is an aerobic exercise that is both very enjoyable and effective. It might ultimately be the lowest impact workout. Swimming involves no impact, all the while providing excellent resistance and support. Swimming in and of itself is a great form of low impact exercising, but there are more specific workouts that can be performed in water, water therapy is one of them.

Stationary Cycling

While traditional bicycling is a very enjoyable activity and workout, it is not always a low impact activity. Bike seats can be largely uncomfortable, if your bike doesn’t have excellent shock absorbers, rough terrain will be painful. Instead, stationary cycling is an excellent way to get all the benefits of riding a bike without the negatives. With a recumbent exercise bike, you have a backrest, giving you adequate support while bicycling.


Walking might be the simplest and most accessible low impact exercise out there. You don’t have to venture out to a community pool, and you don’t need a gym membership or exercise equipment. Walking strengthens your core, and you can adjust your speed without entering a high impact run. Walking is an excellent and easy way to better your back health.

Schauder Chiropractic & Wellness Center

At Schauder Chiropractic & Wellness Center, we focus on the goal of healing every patient with care and proven methods–this includes helping those with anxiety. We believe going to a chiropractor for anxiety can be a welcomed addition to your mental health care regimen. Your physical and mental functions work in tandem, and by treating them both, you can start to feel better.

We offer a wide variety of other chiropractic and wellness services including:

Schedule your appointment today at our Orlando chiropractor office at 407-275-6700.

About The Author: Dr. Ellis Schauder

Dr. Schauder graduated with a Bachelor of Science in Biology from the State University of New York at Stony Brook. Consequently, he graduated with a Doctor of Chiropractic (D.C.) degree from New York Chiropractic College. He completed post-graduate studies in the areas of radiology, impairment rating and chiropractic orthopedics. Dr. Schauder is licensed in the states of Florida and New York.