Overweight, a sedentary lifestyle, overloading – all this can cause back pain. To get rid of such painful sensations, medication and exercise are most often used. But not all exercises are equally beneficial for back problems. Even such a seemingly simple apparatus as an exercise bike must also be used correctly.
Indoor Cycling Fitness to Relieve Back Pain
An exercise bike (cycle) is a popular cardio machine that helps to strengthen the cardiovascular system and train the muscles of the legs. In addition, cycling fitness training has several benefits to relieve back pain. Let’s consider them in more detail:
Very often, back pain occurs due to being overweight. This is because the spine is under excessive stress. Therefore, the main recommendation, in this case, is to reduce body weight. Cycling is great for this purpose. During the lesson, the large muscles of the legs are involved in the work, which forces the body to spend a large number of calories. In addition, this type of training helps to speed up the metabolism, which also has a positive effect on weight loss. It is worth noting that weight loss will occur only during intense exercise; if you pedal at a calm pace, the effect will be insignificant;
- Strengthening the muscles of the back.
Painful sensations can be caused by weakness of the back muscles when they are subjected to unusual or excessive loads. Therefore, with a sedentary lifestyle and low physical activity, it is recommended to engage in restorative physical exercises that develop the muscular frame of the body. In this case, fitness training on a stationary bike can also be helpful. During training on the apparatus, the back is in constant tension – to maintain balance and balance. In this case, the muscles are strengthened without serious physical exertion.
There are cases when back pain can occur due to serious disorders, for example, osteochondrosis, protrusion, scoliosis. In such a situation, exercise on a stationary bike should be done with extreme caution. It is best to consult a doctor and undergo a comprehensive examination, according to the results of which a specialist will prescribe a specific treatment and give recommendations for prevention.
Which exercise bike is right for back pain
The modern sports industry offers many varieties of exercise equipment. Each of them has its own pros and cons. We propose to consider only those shells that are suitable for people with back pain.
- By the principle of action.
All exercise bikes are divided into mechanical, magnetic, and electromagnetic. If a person has back problems, it is recommended to choose magnetic models. They are much more affordable and have good functionality. For example, all magnetic exercise bikes are equipped with a computer that can be used to effectively vary the exercise load based on the physical condition of the athlete. In addition, magnetic models have a smooth run, which mechanical simulators cannot always boast of;
- By the type of location of the athlete’s body.
According to this principle, exercise bikes are divided into horizontal and vertical. The horizontal models allow you to recline comfortably on the padded seat with back support. In this case, the pedals are in front of the athlete’s feet. This position relieves stress on the spine and makes training safe. It is worth noting that it is permissible to use models with a vertical arrangement in fitness training, but in this case, a certain angle of inclination of the back should be constantly maintained, which is not always possible in case of serious diseases.
Mini exercise bikes can be singled out separately. These projectiles are a small base, which encloses the flywheel and electronic unit. Two pedals extend from the base. These models are ideal for home training. With their help, you can comfortably sit in your favorite chair and pedal, thereby improving your physical condition.
Additional exercises to strengthen the back
Below will be presented exercises that affect the muscles of the back in different ways. Before using these loads, it is strongly recommended to visit a specialist so as not to aggravate the course of the disease.
Strengthens the lower back and muscles of the spinal column. Step into the hyperextension machine, adjust the height of your back, and smoothly raise and lower your body. Keep your back straight throughout the entire approach, bring your shoulder blades together. Trained athletes are allowed to perform hyperextension with additional weights;
- Rowing machine.
This exercise works the scapular and latissimus dorsi muscles. Sit on the movable bench of the simulator, rest your feet on special platforms, take the handle in your hands. Begin to do gentle pull-ups on the abdominal muscles. The advantage of the rowing machine is the presence of an electronic control unit, with which you can set the necessary loads;
- Shrugs with dumbbells.
Work out the trapezius muscle of the back. Stand up straight, take dumbbells in your hands and lower them to your hips. Keep your arm muscles relaxed. At the same time, lift your shoulders up, tense the trapezoid and hold for a couple of seconds, then relax your muscles and gently lower the dumbbells to the starting position. During a hold at the top point, try not to strain your neck muscles;
- Stretching for a fitness bole.
Performed to stretch the vertebrae and relax the back muscles after strength training. Lie with your back on a large fitness ball (at least 70-80 cm). Spread your feet wider than your shoulders and press them firmly to the floor. Relax your body muscles. Push off lightly with your legs and, straightening your knees, perform a slow roll with your back. The ball should move from the shoulder blades to the lower back. Lower your hands to the floor and hold this position for 5-10 seconds.
After doing strength exercises, it is recommended to stretch gently using static bends. If possible, visit the bathhouse or sauna after class. The high temperature will help relieve tension from your back.
Top 8 Best Exercise Bike for Back Problems
- Schwinn 270 Recumbent Bike
- Marcy ME-709 Magnetic Recumbent Exercise Bike
- Exerpeutic 5000 Magnetic Recumbent Exercise Bike
- Merax Magnetic Recumbent Exercise Bike
- Exerpeutic 400XL Folding Recumbent Exercise Bike
- Sunny Health & Fitness SF-B0418 Magnetic Mini Exercise Bike
- Folding Exercise Bike, 3-in-1 Recumbent Exercise Bike with Arm Resistance Bands
REASONS FOR BACK PAIN
Herniated disc. The vertebral disc is a soft pad located between all 33 vertebrae of the spine (except for the sacrum, which has fused together). When an intervertebral disc ruptures, part of the disc extends beyond its physiological location and can affect the nerves that branch out from the spinal cord.
Irritation of the nerve roots can cause sharp, sharp pain, itching, numbness, or stabbing pain.
A herniated disc can occur suddenly, for example, as a result of a fall, or gradually, by constantly incorrectly loading the spine.
Degenerative disc disease Spondylosis or osteochondrosis is a condition that is often associated with age-related changes in both bone and soft tissue. The disc tissue loses its elasticity and the disc shrinks in size.
It is a widespread problem that can affect any part of the spine. People with this diagnosis experience persistent back pain with occasional episodes of severe pain.
To refer to the process of degeneration of the vertebral discs, terms are used that characterize the place of disc degeneration in the spine: lumbago (in the lower back), cervical disc degeneration (in the cervical region), or thoracic disc degeneration in the thoracic region. Conservative therapy is usually used to treat this condition. Only in some cases is surgical intervention required.
Spinal stenosis is caused by a narrowing of the spinal canal, which puts pressure on the spinal cord and nerve roots. Stenosis usually presents as pain, numbness, itching, and weakness in the arms or legs. In the most severe cases of stenosis, it can be difficult to control bowel and bladder function. In this case, an urgent need to consult a doctor.
Spinal canal stenosis most commonly affects the lower back and cervical region. In the case of lumbar stenosis (in the lower back), pain usually radiates to the legs in the buttocks. With stenosis in the cervical spine, pain often radiates to the shoulder and arm. Most of these problems appear in people over 50. For the treatment of this condition, conservative therapy is mainly used, which temporarily reduces pain. However, in some cases, surgical intervention is required.
Scoliosis is a common deformity of the spine. Scoliosis is the bending of the spine to one side or the other, as well as mutual rotation or twisting of the vertebrae.
The most common form of scoliosis in 80% of all scoliosis cases is idiopathic scoliosis. Its causes have not yet been fully understood. The second most common group of scoliosis is congenital scoliosis, which occurs when the spine does not develop properly during the growth of a child. Scoliosis can develop actively during childhood and adolescence, but after growth is complete, the deformity caused by scoliosis does not progress further. However, the resulting bends persist for life.
Untreated scoliosis can, over time, cause persistent back pain, as well as breathing and heart problems. Scoliosis can be treated conservatively by strengthening the muscles in the back, trying to limit further bending of the spine, or surgically. Surgery is sometimes the only way to stop and correct severe progressive scoliosis.
Fracture of the spine. It is usually caused by a fall or traffic accident. Spinal fractures are more common in people with osteoporosis or in highly dynamic sports. Undiagnosed fractures can cause long-term and damaging health problems. Spinal fractures cause spinal instability, severe pain, and a greater likelihood of spinal cord injury, which can lead to paralysis. If there is a suspicion of a spinal fracture, you should immediately consult a doctor.
Inflammation of the nerve root causes compression of the sciatic nerve in the lumbar spine. It causes pain that radiates in one or both legs, as well as numbness, weakness, or numbness. Inflammation of the sciatic nerve is not a diagnosis but a consequence of a herniated disc, degenerative disc disease, or spinal stenosis. In the case of this problem with the spine, the sciatic nerve can be pinched, resulting in inflammation of the nerve. Basically, sciatica is treated with pain relievers and anti-inflammatory drugs, and physical therapy. In some cases, surgical treatment is the solution.
The pain that radiates into the arm is caused by compression or inflammation of the nerve roots of the cervical spine. The pain can be felt in the neck, in the head, but most often people complain of pain or numbness in their hands. Mostly recoiling pain caused by inflammation of the nerves in the cervical spine is treated with pain relievers, anti-inflammatory drugs, and physical therapy. In some cases, surgical treatment is the solution.
Recumbent or Upright Exercise Bike?
Which exercise bike to buy? Vertical or horizontal? Which one is best for losing weight? Which one gives the best load on the buttocks? What about other muscle groups? What is Best for Knee Rehabilitation? Is the recumbent bike better for back problems? To help you make the right choice, read our comparison and find out what is the difference between recumbent and upright exercise bikes.
1) Horizontal versus Vertical for Weight Loss. A recumbent bike and an upright stationary bike offer effective cardio workouts for burning calories and fat. The main advantage of both cardio machines is that you can easily change the intensity of your workout by decreasing or increasing resistance and choosing how many calories you want to burn. Which burns more calories: recumbent bike or upright bike?
Exercising on a recumbent bike will burn about 20% fewer calories than on an upright stationary bike.
This is due to the specific fit of the trainee, the back in this simulator is fixed and isolated from the additional load, so it is more difficult to increase the heart rate than on an upright bike.
Pros and cons of upright and recumbent exercise bikes
Vertical models are compact and cost less. They can use more muscle groups, the burning of calories is more intense. But they are not suitable for people who are overweight or have back problems.
Horizontal ones relieve stress from the back, are more comfortable and stable. Training on them is less intense, and the cost is higher.
Upright and Recumbent Bike: Body Position
On an upright stationary bike, the body is tilted forward, hands rest on the handlebars. During training, you can hold on to the steering wheel, you can sit upright. Heavy and stable spin bikes are used to train even while standing.
Due to the fact that during training you can change the position of the body, different muscles are involved in the work.
On a recumbent bike, only the muscles of the legs and buttocks work. The torso is not included in the work, there is no load on the spine. This model is suitable for those who have problems with the spine and joints. It is also recommended for overweight people.
The position of the body does not change during training. The spine rests on the backrest, so there is no stress on it.
Examples of reliable exercise bikes
We have compiled a shortlist of horizontal and upright exercise bikes in different price segments. They are united by the fact that we are confident in each model.
1. Schwinn 270 Recumbent Bike- Exercise Bike For Back Problems
The Schwinn 270 Recumbent Bike is the best recumbent bike on the market. An irresistible item for fitness lovers. The Schwinn 270 bike has all the great features and you need to reach your fitness goals. This has all the good points in some of your indoor fitness. This is an indoor exercise bike. This premium bike is made by a well-known bicycle company called “Schwinn”. Schwinn has been a very well-known and reliable bicycle manufacturer on the market for many years. The Schwinn 270 bike is the finest indoor fitness bike.
Recumbent Exercise Bike Schwinn270 Main Features:
- You can train at high-intensity levels with 25 resistance levels.
- We offer 29 preset exercise programs prepared by certified personal trainers. You don’t have to move.
- The Schwinn 270 bike delivers user weights up to 300 lbs
- We provide transfer wheels mounted for easy movement anywhere.
- Water bottle holder to hydrate the wearer during exercise
- Equipped with a 3-speed cooling fan
- A media tray to enjoy your music and stay motivated during your training.
- We provide a heart rate monitoring wheel in combination with a heart rate sensor.
- It is equipped with a USB port for multimedia playback that uses the USB data transfer function from an iPod or smartphone.
- Bluetooth connection.
- The schwinn270 Lying User Manual is perfect for your trip.
Schwinn Recumbent 270 Display Features:
- A good display system includes two DualTrack ™ LCD window systems with a blue backlight.
- Its display has Bluetooth and USB connections to Nautilus® Connect and MyFitnessPal. This data can be downloaded immediately.
- It includes 12 specialized programs, 4 fun ride programs, 4 mountain trekking programs, and 4 challenge programs.
- It offers nine heart rate programs, each with its own settings.
- You can use two fitness test programs to measure your fitness improvement.
- It provides consumers with four user profiles to store their personal information and easy-to-store exercise data.
- You can use the heart rate recovery program to measure your heart rate recovery time.
- It has a quick start program for you to get started right away.
- Workout data show that resistance level, RPM, heart rate, calories burned, distance traveled, speed, exercise time.
Must be used for at least 30 minutes daily. If this seat is not very comfortable, you will feel uncomfortable using an exercise bike. The Schwinn exercise bike has the most comfortable seats for the user. There is a perforated backrest to support the lower back. The seat is made of thick and soft foam, which makes the user feel better while exercising.
Designed with technical challenges for multiple users. Aluminum rails attached to the seat allow all users to adjust the height of the seat. The aluminum sheet allows you to easily adjust the sheet in a short time.
Who can use this bike?
This is an indoor exercise bike for multiple users in your family. Most users in your home use it and love it because of its safe and user-friendly design. Suitable for users of all sizes, from 6 feet high to short users. This bike can also tolerate up to 300 pounds. This is a great home gym device to tone your lower body.
Why do users like it
Schwinn is the name of trust in the bicycle market. Schwinn has been on the market for about 100 years. They are the leader in demand among bicycle manufacturers. The recumbent bike Schwinn 270 is also popular on the market. It has a rugged construction and is designed for low to high load exercises. The warranty period is 10 years, but please be assured that it comes with a warranty of 10 years or more. Consumer reviews are also positive about this bike. It has all the features you need and a comfortable seat. This recumbent bike includes a strap for adjusting your legs with a paddle. It has a sturdy construction that can weigh up to 300 pounds.
2. Marcy ME-709 Magnetic Recumbent Exercise Bike with Backrest
Are you looking for the perfect recumbent exercise bike? So this is the best for you. Learn about its features, strengths, weaknesses, advantages, usage, and assembly with this Marcy Review. If you want to buy this Mercy Recumbent Exercise Bike, you need to assemble it. But don’t worry, it comes with clear instructions. Therefore, all parts can be installed very easily without the help of others.
If you don’t have the space to exercise, this bike is for you. This Mercy device is the perfect exercise device for a small apartment, home, or small space. Great for men, women, and the elderly. It also provides comfortable and effective training.
Mercy ME709 Recumbent Exercise Bike Review Features:
1. This exercise bike is constructed with a durable steel frame. Designed as a step-through design. Therefore, it is very easy to use and lasts a long time.
2. The seat is designed with comfortable padded cushions and has a supporting backrest. Foam-covered handlebars help with more comfortable training. Comfortable for men, women, and seniors.
3. The large pedal is designed with a balanced weight and can also be adjusted with a strap. The foot straps help prevent slipping when pedaling.
4. This Mercy Exercise Bike is designed with 8 adjustable resistance levels. So you can change the level from easier to more challenging training depending on your fitness level.
5. A large 3.5-inch computer makes it easy to read speed, time, distance, and calories burned. You will get almost accurate results.
6. Pedaling is very quiet. Therefore, there is no interface for watching TV or listening to music while exercising. You can also exercise day and night.
This Marcy ME-709 has a lot of reviews by real customers and most reviewers are positive. They appreciated this recumbent bike and honestly recommended it to others.
This high-quality recumbent workout bike burns fat, improves cardiovascular, increases energy, and enables a complete fitness workout.
This Mercy ME709 Recumbent Exercise Bike Review has tried to provide you with enough information. So bring it to your home and get effective results at a very affordable price. It also comes with a 2-year limited warranty.
3. Exerpeutic 400XL Folding Recumbent Bike with Seat
This oddly shaped semi-recumbent bike may be the machine you’ve been looking for to start the knee healing process. It lacks the features of an upright bike, but it definitely has a higher seating position than a regular recumbent bike.
The handles are positioned at hip level to provide secure support for the arms and to train the muscles of the upper back and arms. If, on the contrary, you need additional back support, an additional backrest is included. This folding bike has 8 resistance levels, suitable for both light and challenging workouts. The distance between the seat and the cushion is adjustable, so you can set your knees to fully extend when needed.
- Disability and Injury safe
- Very convenient and easy to use
- A decent number of features
- Eliminates stress on joints
- Strong and durable
- Doesn’t provide a true “cycling experience”
- German operating manual only Complex assembly
Exerpeutic 400XL Folding Semi Recumbent Bike
4. Sunny Health & Fitness SF-B0418 Magnetic Mini Exercise Bike
The versatile SSB 0 for 1/8 magnetic mini exercise bike can do it wherever whatever. Burn those calories while sitting on the couch or while multitasking in your office or even in bed.
This mini bike can be used as a traditional stationary cycle focusing on the calves hamstrings quads, and glutes improving blood circulation, and muscle endurance strengthening muscles in the hand’s forearms, and shoulders.
The internal belt drive mechanism is virtually maintenance-free and keeps each pedal stroke virtually silent smooth.
Eight levels of responsive magnetic resistance will increase or decrease the workout intensity. The easy-to-read LCD digital monitor keeps track of your workout progress dual function molded handles act as pedals and ergonomic handgrips.
Straps provide added security while pedaling with the feet. Space efficient design and built-in carrying handle make using, and storing the mini exercise bikes simple, and easily make the change today towards being healthy and happy with the SSB zero four one eight magnetic mini exercise by.
Sunny Health & Fitness SF-B0418 Magnetic Mini Exercise Bike
5. Exerpeutic 5000 Magnetic Recumbent Exercise Bike
The Exerpeutic 5000 Bluetooth magnetic recumbent bikes with an airsoft seat if you’re looking for a cardiovascular workout that’s great for
your legs lungs, and heart but safe on your joints especially your knees this is going to be the bike and the workout for you let’s take a look so this bike is made for users up to 325 pounds.
One of my favorite features is the large airsoft seat now this seat has little chambers that allow air to flow through to create a cool and comfortable rush.
This bike also has a molded mesh backrest with office chair-style elbow pads that are designed for you to alleviate stress in your lower back in fact I can press down the drop.
The shoulders elongate the spine and take off that all that stress in your lower back, it’s super comfortable and highly effective.
We’ve got 24 preset programs and 24 levels of resistance this allows the opportunity for all fitness levels wherever you are on your journey to be challenged, and encouraged to keep going this console.
Will track time speed, distance, calories, and more, and all of this information can be found on my cloud fitness app so you can track your progress and see how great you’re doing so this is the
Exerpeutic 5000 Bluetooth magnetic recumbent bike it’s got everything you need including a super large very comfortable airsoft seat I love it.
EXERPEUTIC 5000 Magnetic Recumbent with Airsoft seat and Bluetooth MyCloudFitness App
6. Bowflex VeloCore bicycle
Alternative Peloton exercise bike
Weight limit: 325 pounds
Growth range: 4 feet 6 inches to 6 inches.’6 ”
Resistance: 100 levels
Digital monitor: 16-inch or 22-inch HD touch screen
BEST OFFERS TODAY
Reasons to buy
+ Flexible platform (works even with Peloton) + Lean mode makes the trip interesting + Subscription is cheaper and not required (after the first year)
Reasons to avoid
-Expensive (more expensive than Peloton) -No live classes or leaderboards -Larger and heavier than competitors
The Bowflex Velocore bike leans from side to side, so you feel like you’re riding a real bike, instead of just pedaling in the living room like you’ve been doing all year. Although it is as expensive as the Peloton, the unique design of the Bowflex VeloCore and the large display make it an attractive alternative. Also, moving it from side to side will help tone your stomach — if you can digest its price.
VeloCore – a great exercise bike – no tricks required. It has one of the most versatile consoles, offering several options, including free workouts and trips to scenic locations, to choose from if you choose not to subscribe to JRNY.
7. Exercise Bike for Magnetic Vertical Fold Exercise Best Foldable
Exercise Bike Specifications Weight Limit: 300 lbs. Height Range: 5ft 3ft to 6ft 1 “Resistance: 8 Levels Digital Monitor: Yes Wheels: Yes
Reasons to buy
+ Small footprint + Robust design + Quiet
Reasons to avoid
-Not quite vertical position
Foldable exercise bikes are great if you live in a small space and have little storage space for your exercise equipment. The Exerpeutic Magnetic Upright Folding Bike not only folds in half but is strong enough to carry up to 300 pounds. The large padded seat can be adjusted in height from 5’3 “to 6’1”. LCD display shows distance, calories burned, time, speed, and more. Built-in handlebar heart rate sensors monitor your target heart rate. And eight levels of tension will make your workout easier or harder.
“The cost, ease of setup, use, and quality of this machine make it my best buy of the year,” said one Amazon reviewer. Another praised the machine’s compactness, writing, “I love that this bike fits snugly against the wall when not in use, without sacrificing comfort or durability.”
Best Folding Exercise Bike with Backrest Adjustable Seat Resistance Bands
What is a recumbent bike?
A recumbent exercise bike is an exercise bike that you can ride on a bicycle. You sit in a small chair and pedal with your feet. However, the sitting position is much lower and further back than the classic ergometer, which is why this training device is also known as a recumbent exercise bike.
You can improve your fitness by regularly exercising on a stationary bike. Cardio can have a positive effect on your overall health.
The peculiarity of the recumbent exercise bike is that the joints are protected. A special seated position reduces stress on the hips, knees, and lower spine. That is why this exercise bike is very suitable for overweight people or the elderly.
This is something to look out for when buying a recumbent exercise bike.
An exercise bike often has many different features and settings. But without a lot of experience with a bicycle ergometer, it is difficult to assess which functions are important and what to look for.
That is why we now explain the most important factors for a recumbent exercise bike and describe what to look for when buying.
When buying an exercise bike, be sure to pay attention to the mass of the flywheel. The centrifugal mass determines how evenly the pedals can be pressed and how smoothly the pedals rotate. Basically, the higher the value, the better.
A recumbent exercise bike should definitely perform the most important functions to measure your workouts.
First of all, speed measurement and distance display should be integrated. These are, without a doubt, the two most important functions. The cadence display is also very useful for training.
It is also helpful to measure your heart rate and display your calorie intake.
The compatibility with the app is especially beneficial since all measured data can be monitored and analyzed on your mobile phone.
Resistance levels and training programs
For a particularly intense workout, it is important that you can choose from many different programs and resistance levels. Depending on your current performance level, you can perfectly adjust the recumbent exercise bike to your needs and adjust the difficulty level.
There should be at least 8 different resistance levels so you can adapt them to your fitness and also vary slightly throughout your workout.
Maximum lifting capacity
It is especially important for overweight people to pay attention to maximum resilience.
As a rule, there are only a few exercise bikes that can carry loads of up to 180 kg. Our test-winning exercise bike can handle loads of up to 150 kg.
Transport and storage
A recumbent exercise bike is a relatively large exercise device that requires some storage space and is difficult to transport.
Therefore, when choosing a device, you should also pay attention to which exercise bikes will facilitate transportation and storage. Therefore, it will be useful if the recumbent exercise bike is foldable or with wheels.
Size also plays an important role when it comes to finding the right space within your own four walls.
The weight of a recumbent stationary bike is also important. The lighter, the more convenient it is to transport. However, the exercise bike is much more stable with a little more weight.