Back Problems? No more!

Back problems. I get it. It’s a common issue for a lot of people. I’ve seen my fair share of men with general bone problems in my 20+ years of experience. But, I get scared when people say that they cannot work out, because you most certainly can! You just need to change the way you work out.

For example, bicycling is still a great option for building quadricep muscles which protect the knee. Using a recumbent bicycle, even better as it puts much less stress on your back. Water exercises like pool running or water aerobics provide adequate resistance without putting unnecessary pressure on your joints. In other words, there are a multitude of things you can do. Don’t let your bad back or knee or hip define or limit your healthy lifestyle!

If you are one of those people, here’s an exercise program that can help you walk pain-free in a few months of consistent training. This program has worked for a lot of my clients, and I know it will work for you if done correctly. Of course, safety always comes first, so please, check with your physician before beginning any exercise program. You will need a stationary bike. 

Bike for 20 to 30 minutes with light to moderate resistance at 70 to 90 RPM (revolutions per minutes) 
Stretch for 5 to 8 minutes, working the spine, hamstrings, quadriceps, groin, triceps, and shoulders specifically; hold each stretch for 30s 
Exercise your abs with 15 to 25 repetitions of crunches and reverse crunches
Bike for 10 min at 80 to 100 rpm
Cool down for 2 to 3 minutes at an easy pace (50 to 70rpm) 

After a month or so of this routine, you should increase the number of ab exercises and time on your bike. Your goal should be to reach 30 to 45 minutes without a break. And trust me, once you can reach this goal, you won’t only feel better physically, but mentally too. 

Founder & CEO of Exude Fitness
As an author, Edward has written seven books in the motivational fitness, weight loss/golf vocations including the best-selling Escape Your Shape.