The Best Cardio Exercises For Losing Weight With A Bad Back

Weight Loss Tip:It is important to eat at least some carbohydrates when you are dieting, even if you are on the Atkins diet. Without carbohydrates, your body will be unable to metabolize the nutrition coming in, which in turn, means that your body will be unable to provide you with energy. Instead, your body will just store any food you eat and hope to be able to use it later.


If you suffer from back pain, you might want to stay away from some traditional types of cardio exercise (such as cycling) that keeps your spine in a forward flexed position, which could aggravate an existing back condition. Instead, we'll focus on movements that keep your spine in a neutral position which may feel more comfortable.

In this short workout video, I'll show you some of my favorite cardio exercises that can help you build fitness and burn calories without stressing your back.

And of course, it's important to note that weight loss happens with a combination of exercise and healthy eating. In order to lose weight you'll need to create a caloric deficit, so sure to pair your workouts with a healthy diet that is under your daily calorie needs in order to shed pounds effectively (a great formula I recommend for safe and steady weight loss is consuming 250 calories less and burning an extra 250 calories per day).

Level: Beginner/Intermediate

Equipment: A step (optional)

Intensity: Moderate

Please note: Not all exercises are suitable for everyone. If you are working with a specific back injury, be sure to get your doctor and/or physical therapist's approval before attempting this workout. If you suffer from back pain regularly, be sure to consult a professional for an expert diagnosis.

This workout features moves that help to develop muscular endurance in the abs, arms, shoulders, back and core with exercises like:

Warm Up
Side to Side Taps
Hamstring Curls with arm press
Skater Tap And Arm Swing
Toe Taps (on step or on the floor) with opposite arm swings
Step Ups (or forward and back stepping on the floor)
In-in-out-out footwork (on the step or on the floor)
Alternating Knee Drives (on the step or on the floor)
Cool Down
Standing Spine Extension

Did you try the moves? Let me know which one was your favorite in the comments below!

SUBSCRIBE to join our community and follow on social media for daily tips & support:
Shop DVDs:

Written by bodyfat52


  1. Hi there Jessica, I just wanted to say thank you for posting this work out, I suffer Fibromyalgia which has severely effected my lower back and right leg, Since it’s been going on for sometime now I’ve put on a lot more weight than I’ve ever had, I couldn’t find a good form of working out which wasn’t too strenuous on the painful areas until now. Thank you ever so much, I plan on doing these everyday I feel I have the strength to do so. Rich

  2. I am recovering from a micro lumbar laminectomy @L4/L5 and am incorporating this routine into my physical therapy. Thank you for sharing!

  3. Thank you for giving a do-able cardio workout which does not make me hurt worse. It was fun ( i was even smiling:} and my back really did feel better than prior. I had to do the first half much slower tho. The back leg curl really felt good on my legs-but hurt my hips so much i had to stop early. I must be really out of shape. If my pain is not flared up from this tomorrow-I want to get your video.

  4. Thank you so much! awesome video and you made me feel so good just knowing that I don’t have to push myself too hard! ^_^

  5. Thank you! I’ve had a burst disc in my back the past year and was only recently diagnosed. I gained a lot of weight which I’ve began to lose (28lbs in 2 months) but recently plateud due to lack of exercise. Then I found your video! Im so excited to have this, to feel human again and continue along my journey back to health. Thank you so much for considering us lot with crappy backs! 🙂

  6. These are great 🙂 and i used 2 lbs weights in my hands with them for some extra toning there. For those with a bad leg or stiatica too, don’t lift your leg too much or if it is too much go back to doing stepping in the one spot. Don’t strain yourself.

  7. I am about to try this. I just came from a walk. I nees to lose weight without irritating the 2 herniated discs. Let’s see how this goes.

  8. Ever since I’ve been diagnosed with 2 herniated discs, degenerative disk disease, 20% nerve damage and a newer herniated disk that’s sitting on my right sciatic nerve, and arthritis in my lower lumber; I have gained so much weight. My back hurts by doing the simplest things and am on some of the strongest meds. I want to exercise again….esp after I also had corrective surgery recently and am now able to actually move my arms like that. Of course I’m not going to start this now. I have spinal injections coming up this week that’s going to kinda calm it down while I talk to a neurosurgeon. But as soon as I get at least a little better I’m gonna try. I need to. Thank you for this vid. I can’t do the things I used to but your vid looks like something I can do. ^^

  9. This is just what I was looking for . There are many restorative video’s to address back issues but I also wanted a full body workout and you’ve got my back lol from cardio , to resistance to abs and even some gentle yoga . A real treasure !!

  10. I m suffering from back and spinal cord pain and I m not able to do intense exercises and because of this I m just putting on the weights but i think your exercise videos will help me. gonna try it.

  11. I love your videos..been doin these for every other day.good for my back.just curious how much calories can I burn with this vid..tq..keep on posting other videos for us.

Natural Ways To Lose Belly & Waist Fat – Baba Ramdev

Lose Belly Fat With Insane Workout|Abs And Cardio Fat Loss Workout