Elliptical Machine and Lower Back Pain: Relief or Risk?

Sitting for long periods or with incorrect posture can cause back pain, a problem many office workers and students know all too well. The elliptical machine, known for being a joint-friendly machine, is often recommended for hip and knee arthritis. Does it help with back pain as well?

In this article, we will look at how elliptical training impacts the spine, what benefits it may bring, what risks to watch out for, and explore one of the best under-desk exercise machines for low back pain: Tousains mini elliptical machine.

How the Elliptical Works on the Body

The elliptical machine simulates walking, jogging, or climbing stairs in a smooth, gliding motion. Unlike running on a treadmill or outdoors, the pedals never leave the platform, making the elliptical gentler on your joints. This low-impact design reduces stress on the joints, particularly the knees and hips.

From a muscular perspective, the elliptical engages the lower body (quads, hamstrings, glutes, calves) and, if you use the moving handles, it also gets your arms, shoulders, and chest involved. The core muscles help stabilize your body during the movement, which can influence how the lower back feels.

Elliptical for Bad Back: Does It Help?

A study published on the National Library of Medicine investigated the effects of a six-week elliptical exercise program on individuals with chronic low back pain. After four weeks of exercising three times per week on the elliptical, participants experienced significant reductions in pain and disability scores. This improvement corresponded to a cumulative exercise amount of approximately 30.8 kcal per kilogram of body weight. This suggests that regular, moderate-intensity elliptical workouts, when performed safely and consistently, can be an effective, measurable way to relieve chronic lower back pain [1].

Potential Risks or Discomforts

While elliptical machines are generally considered low-impact and joint-friendly, certain risks or discomforts may arise, especially for individuals with pre-existing conditions or poor exercise form:

Posture-Related Strain: Incorrect posture, such as leaning too far forward, locking the knees, or twisting the torso, can place strain on the lower back or other joints. Maintaining an upright stance with engaged core muscles helps reduce this risk.

Overuse Injuries: Low-impact as it is, excessive duration or frequency without proper rest may lead to injuries in the knees, hips, or ankles. It is essential to add the intensity gradually and listen to your body.

Pre-existing Conditions: People with severe spinal conditions, herniated discs, or acute injuries should consult their doctor before using an elliptical, as certain motions may exacerbate symptoms if done incorrectly.

Overall, elliptical machines are safe for most people when used with proper form and at an appropriate intensity. Keeping these potential discomforts in mind helps ensure safer and more effective workouts. 

Why Choose Tousains Mini Elliptical Machine

According to the University of Rochester Medical Center, an under-desk elliptical machine can also reduce lower back pain [2]. Compared with many options in the market, the Tousains mini elliptical machine provides a unique design and a more effective workout:

Multiple modes: While under-desk ellipticals typically offer either speed mode or resistance mode, the Tousains mini elliptical machine provides both, allowing you to choose between active pedaling for calorie burn or passive movement to boost circulation while focusing on other tasks.

Easy to use: With the app control, remote control, and on-button control, it ensures easy setting adjustments during your workouts.

Compact and Portable Design: Traditional ellipticals can be bulky and not suitable for people who live in small apartments. With its compact and portable design, the Tousains mini elliptical machine is ideal for apartment dwellers.

No assembly required: 100% assembled. Unbox the package, plug it in, and you are ready for a home workout. 

Conclusion: Relief or Risk?

Is the elliptical an ideal lower back pain exercise machine? For many people, it can be a helpful and low-impact option to stay active without putting unnecessary strain on the lower back. However, its benefits depend heavily on proper form, posture, and individual health conditions. If you have chronic or severe back pain, it’s always best to consult with a doctor before starting or changing your exercise routine.

Live in a small apartment and have no space for an elliptical? The Tousains mini elliptical machine might be the perfect choice! With the compact and portable design, it is extremely friendly for small spaces. The seven adjustable resistance and speed levels ensure a versatile and personalized workout. Purchase it at Tousains and pedal for better health!

FAQ

What are the advantages of elliptical trainers?

Elliptical trainers offer a smooth, low-impact motion that protects your joints while engaging your full-body muscles. They help burn calories, improve circulation, and strengthen both the upper and lower body at the same time. Unlike treadmills, the elliptical’s gliding movement reduces stress on the knees, hips, and lower back, making it one of the best exercise machines for lower back pain.

References:

[1]https://pmc.ncbi.nlm.nih.gov/articles/PMC7377601/
[2]https://www.urmc.rochester.edu/encyclopedia/contentcontenttypeid=88&contentid=p12451