Is It Safe to Use an Elliptical Trainer With a Herniated Disk?

A herniated disk — sometimes called a slipped or bulging disk — occurs when one of the disks that cushion the vertebrae (bone segments) that make up your spine tears or leaks, becoming displaced. This can happen due to injury or natural wear and tear, according to the Cleveland Clinic.

In about 90 percent of people, herniated disks will get better without surgery. After the injury has healed, you’ll be encouraged to exercise to maintain a healthy weight by focusing on low-impact activities. You’ll also be advised to strengthen your core muscles (the abs and back), which stabilize the spine. Using an elliptical trainer can be a safe low-impact option for cardio, even with a herniated disk, according to the Pauza Spine Institute in Dallas.

Benefits of Elliptical Training

Elliptical trainers combine elements of a treadmill and a stair climber, according to the Cleveland Clinic. Because an elliptical machine engages both your upper and lower body, you’re working many of your major muscle groups. Because the walking or running motion is performed without your feet touching the ground — they remain suspended in the air on foot rests — you’re not putting strain on your joints or spine.

Elliptical machines engage your glutes, hip flexors, quadriceps, hamstrings, and calves. They also engage the upper body: The biceps, triceps, deltoids, and muscles of the chest are also involved. Most importantly, ellipticals engage your back and core muscles as you move.

Use Proper Form

To get the most out of your workout, it’s crucial to use proper form on the elliptical, according to Nordic Track. To do this, start by making sure your handle grip is firm, to engage the upper body. To ensure that resistance is distributed throughout the body, make sure to pump your arms and legs evenly. Don’t lean — work on engaging your core muscles to remain centered. Keep a slight bend in your arms, and make sure your feet are flat so that your weight is distributed evenly.

The Hospital for Special Surgery says that good form will help you avoid muscle imbalances. Make sure you’re pushing your legs down and back, then pulling them up and forward, making a cyclical pattern as you would on a bike. If you can’t use the arm poles in coordination with your legs, opt to hold onto the handles in the middle of the machine instead, for balance and stability.

Forward pedaling is easier than backward, so start your workouts in that direction; you can switch things up as you get more fit. Adjust the resistance and incline levels to meet your current level of fitness. For an extra challenge, use the machine’s programming capabilities to add high-intensity intervals.

Maintain a Healthy Weight

Excess weight puts strain on your lower back and is a herniated disk risk factor, according to the Cleveland Clinic, so aiming to stay at or get to a healthy weight can help you avoid more pain. Cardiovascular exercise like using an elliptical trainer can help you lose weight and stay at a healthy weight, according to MedlinePlus.

Elliptical workouts burn calories, and they can help speed up your metabolism, according to the Cleveland Clinic. What’s more, using the higher-intensity interval training settings, in which you alternate periods of intense effort with periods of recovery, can help you burn fat.

Core Exercises Are Key

When you have a herniated disk, you’ll want to focus on strengthening your core without worsening the injury, according to Revision Health Services, a physical therapy practice in Florida. You should also choose exercises that stabilize and support the spine. Isometric exercises — when you tighten muscles but don’t move your joints — are ideal for stabilization, according the Mayo Clinic.

When you first start doing exercises to strengthen your core, it’s normal to experience more back pain, according to Kaiser Permanente. If your pain stays the same or moves from your leg or buttock to the middle of your spine, you can continue the routine. If the pain gets worse in your leg or buttock, however, or you have new pain in those areas, stop exercising. If your pain is much worse after exercise and stays the same the following day, discontinue exercises and speak with your doctor or physical therapist.

Some isometric exercises that can help with core strengthening and spine stability include bird-dogs, bridges, and planks. A physical therapist can tailor a program to your needs and make sure you’re doing each move with proper form. As always, be sure to speak with your doctor or physical therapist before you start a new exercise program.