Outdoor Activities for People Who Suffer from Back Pain

If you are an individual who occasionally suffers from mild to moderate back pain but you enjoy the outdoors and you’d like to maintain an active lifestyle, there are several options available to you. Generally, mild intensity non-weight bearing activities are safe for individuals who have a bad back and can even help them become healthier.

Bicycle Riding

Cycling is done while sitting down. This means that for most individuals who suffer from occasional back pain (except those who experience severe pain), cycling is a great way to get outdoors and stay active. If you want to be even more careful with your back, you may want to try a stationary cycling machine. These can be placed outdoors or indoors and they are even more gentle on your back. You may even want to look into joining a spin class. Just remember. Rather than leaning forward, rde with your back straight up. This will help prevent stress to your lower back.


Walking may seem simple, but many organizations like the American Heart Association highly recommend outdoor walking as a great way to get exercise. Best of all, as long as you practice good posture, walking should not cause you any back troubles. Walking also improves cardiovascular health and has been correlated with reduced stress.

For those who want something a bit more intense, hiking is a great option. Depending on your fitness level and back sensitivity you may want to pick an easier or more challenging hike. Remember to stay hydrated and take plenty of breaks whenever you need them.


Swimming is another great option for individuals who suffer from back pain because of it’s very low weight bearing requirements. This makes swimming an excellent form of low impact aerobic exercise. Swimming can also be a great way for back pain sufferers to relax since the water supports your body weight and removes virtually all stress from your back.

If you are suffering from back pain, visit the Spine Institute of Dr. Marc A. Cohen. We have been helping residents of New Jersey conquer their back problems for years and we are here to help you do the same.