Is An Elliptical Good For Your Back

Is An Elliptical Good For Your Back

Working out helps you remain fit and healthy. But this may not be a pleasant experience if you have a back issue. Stay with us to know if an elliptical can be the right choice for you to workout without hurting your back.

Is An Elliptical Good For Your Back?

Yes. For people suffering from back or joint issues, an elliptical trainer can be a much better option for exercising their muscles and staying fit. If you are one among them, you can try working out on an elliptical because it puts on a negligible amount of pressure on your joints and back. These machines are suitable for cardio, offering a low impact.

Read on to know more about the advantages and disadvantages of working out on an elliptical and several other aspects related to it.

How Does An Elliptical Help In Working Out Without Straining Your Back?

An elliptical trainer helps reproduce the combined movements of exercises, such as climbing stairs, walking, jogging, and running. Such a machine allows you to implement aerobic exercise, which is of a lower impact, in your workout regime. An elliptical either has footholds or pedals that you can slide upwards or downwards and for some front and back with your feet without having to touch the floor. Several machine variants also offer you settings that will help you make your muscles stronger without putting much strain on your back.

Exercising on this equipment helps if you have a bad back because you do not have to land on a hard surface while working out, and it terminates the physical jolt that you experience while walking, running, or jogging. Also known as the cross trainer, it mostly impacts your legs and does not cause any spinal structure tension due to its smooth movements. As the footholds or the pedals move on a track that is oval-shaped, it is thus known as an elliptical trainer.

Every coin has two sides, and so does an elliptical trainer. It has some advantages and a few disadvantages. To help you understand how it impacts your back, let us take a look at its pros and cons.

What Are The Advantages Of Exercising On An Elliptical Trainer?

The advantages of incorporating an elliptical trainer in your workout regime are as follows:

  • Unlike other training equipment, an elliptical exerts significantly less to no strain on your joints, the spinal structure, and the bones.
  • An elliptical trainer offers an efficacious low impact cardiovascular exercise, and with advanced resistance setting, it also works on building the strength of the muscles.
  • Most of the equipment is customizable, meaning you can adjust the level of resistance in its settings and also alter the inclination according to your convenience.
  • A few of the elliptical trainer models also have dual movement modes, which is front and back. It helps in exercising more groups of muscles and gives your regime a variety.
  • Again, some other models also come with poles or handles to help you work your upper body.

What Are The Disadvantages of Exercising On An Elliptical Trainer?

Although it has several advantages, it has a few disadvantages too. Let us browse through them.

  • It might be difficult for a section of people to start the movement as it may require a significant amount of push to make the pedals or footholds move, which remains suspended above the floor.
  • An elliptical trainer offers smooth movements for low impact workout, which may not be useful for weight-bearing exercises.
  • The trainer emphasizes the legs and impacts the whole body; you will have to go for other exercises that will work on your core and the upper body.
  • These types of trainers are slightly on the expensive side, even with their basic models. It may also require maintenance charges annually, which will only make the costs higher.

When Should You Use An Elliptical Trainer?

An elliptical combines the movements of exercises, such as walking, jogging, etc., offering a smooth and low impact workout, which is more suitable for injured people or those who are too tired. It does not put a strain on any joints of the body.

Training equipment like this can be used for a runner needing rest from their rigorous running regime as a recovery. Including this workout in your routine will provide you the benefits of cardio exercise but with a much lower impact. A session or two on the elliptical helps prevent injury and simultaneously brings variety to the daily timetable.

How Does An Elliptical Help You In Training Without Stressing On Your Back?

As mentioned earlier, exercising on an elliptical is low impact and does not put any stress on any joint or your back. It is much smoother than running when considered of the same intensity. You will have to add 1.5- 2 times to the duration of your running sessions. In other words, for a 30-minute session of running, it will be best to work out for an hour on the trainer. It will then help you get similar results as running.

To avoid any injury before an important event, you can go for elliptical sessions. It will take care of your back and strengthen your muscles too. It will not increase your heart rate, which is perfect for a recovery workout plan. You will gain all the strength of muscles you need while utilizing a low-intensity exercise.

How Long Should You Utilize The Elliptical Trainer?

Too much of everything is bad for your health. Exerting yourself on an elliptical trainer can have adverse effects and may cause injury to your back. So, you should know how long and much you need to use an elliptical trainer. We have listed below the duration, frequency, and intensity that is required to yield optimum results.

  • Duration

A 150-minute workout every week is sufficient to help you stay fit and healthy. In other words, 30 minutes a day for five days should be your elliptical workout session.


  • Frequency

Exercising for five days will do the trick for you. However, if you want to work out daily, then a 10-minute session each day is more than enough to keep you active.

  • Intensity

It will be best to exercise according to your age. Following the exercise, the intensity is the mantra here. It is the number of times your heart beats in a minute. You can get this intensity by deducting your age from 220. It is noteworthy that duration and intensity are inversely proportional.

What Is The Best Machine Exercise For Lower Back Problems?

An elliptical trainer is valuable equipment to include in your daily workout sessions if you have lower back problems. You can trust this machine because it offers smooth movements on pedals or footholds suspended above the floor. These pedals ensure that you do not have to touch the hard surface beneath it. This will prevent you from experiencing the physical jolts felt during exercises, such as walking and running. Your movements during these sessions also do not put any strain on your back or joints.

Can You Do The Elliptical Trainer Every Day?

It all depends on the duration, intensity, and frequency you apply while working out, determining whether you need to exercise daily on an elliptical trainer. Typically, a 30-minute session for five days is enough to keep you active and healthy; however, if you want to hit it every day in a week, then you have to lessen the duration. You will have to go for 10-minute sessions while training every day.

What Does The Elliptical Do To Your Body?

An elliptical, although low impact, works out your lungs, heart, and muscles. It is an effective cardio exercise for the recovery phase, which builds endurance and stamina. However, you can increase its impact with resistance settings, which will give you the desired results.

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