Exercise equipment - bad back edition

September 30, 2021 6:23 AM

Winter approaches, the pandemic continues, and I want to increase my stamina. Looking to buy some kind of cardio equipment, but not sure what.

I generally walk four miles a day, but I'm an ambler. When I fence, I tire easily, and I really want to increase my stamina for that, but the last time I tried speeding up, I tripped and broke my arm. Plus with the earlier darkness and approaching icy sidewalks, I need something I can use in my house.

I have back issues, so I don't think a rower or bike is a good idea (though if people with back issues think they can work, please let me know). I'm immunocompromised, so I can't go try things out, and anything I do buy will need to be delivered and set up for me. Wirecutter's recommendation is available at Lowe's, and I have had bad luck with their delivery/set-up service and am unwilling to try them again.

So the two things I've thought of are a treadmill and an elliptical. The Peloton website says you need six feet of space behind a treadmill - and the best I can do is five. Does that matter? (I've fallen off a treadmill before - didn't notice that someone at the health club had left it running - so I understand that's an issue). The thing I like about a treadmill is that my tendency is to become lazy and go slow, and with a treadmill, I could adjust the speed and incline and force myself to work harder.

With an elliptical, I would need one that can be adjusted for stride length. But I don't know if there's a way with an elliptical to force myself to speed up.
I am also wondering about the Peloton-type online "classes." Are they useful? Worth the cost?

Since I'm contemplating moving close to grandchildren eventually, I'm also concerned about safety features.

I would appreciate any thoughts, experiences, and also specific recommendations (Peloton? Nordic Track?).

posted by FencingGal to Health & Fitness (13 answers total)

If standing for an hour isn't painful, a stair machine might be worth considering. They're small, safe, and can be very taxing. Most people I've met seem to hate them. (I prefer them to any other cardio gym stuff. I also don't have back problems.)
posted by eotvos at 7:24 AM on September 30, 2021

As someone with a bad back, I would suggest the elliptical over the treadmill. It's lower impact and it will bring your arms into play. Ideally some sort of posture review (e.g Alexander Technique) would support increased exercise as if your back is bad, just using the current muscles you usually use harder might make your back worse. If you can't see anyone, focus on spreading the weight on your feet as well as possible (both front to back and side to side) - you can also practice this when normal walking.
posted by london explorer girl at 7:39 AM on September 30, 2021

I've recommended this a few times in previous askmes, so I apologize if you've heard of it, but I have a gazelle glider and like it a lot. It was cheap, it's easy to use, it's fun to use, it's easy to adjust stride length because all you do is move your leg farther or not as far. I have one with adjustable resistance. It doesn't need to be plugged in. I have knee issues and this doesn't bother my knee (which rowing and biking do).
posted by Ms Vegetable at 7:39 AM on September 30, 2021

Response by poster: I totally forgot about my knee issues! I do have some knee pain, so I think the stair climber wouldn't work.

I don't have any trouble walking or standing. I get back pain if I sit with my back unsupported.

Done threadsitting now.
posted by FencingGal at 7:47 AM on September 30, 2021

If you have a wobbly SI joint or hip instability that can cause your back pain to flare, I’d go with the treadmill. Ellipticals aggravate both those issues in my body.
posted by stellaluna at 7:52 AM on September 30, 2021 [1 favorite]

On a semi-recumbent bike, your back is supported. I have lower back problems myself that developed since the last time I had access to one instead of a treadmill, and while I was excited that my building's gym finally got around to getting one (as the Pelotons were a no-go for many reasons), I wasn't sure if it would aggravate back problems. So far, no issues. Also doesn't require the "runway" of a treadmill. Semi-recumbents have a reputation for being for old people or something, but if you're not super athletic and not looking to develop street biking skills, they can be a surprisingly straightforward way of getting your cardio.
posted by praemunire at 8:08 AM on September 30, 2021

(With respect to Peloton-style classes, individual preferences vary. Obviously some people find them extremely motivating. I'd rather be dead than have someone yelling at me while I'm working out.)
posted by praemunire at 8:10 AM on September 30, 2021 [3 favorites]

"Back issues" don't mean rowing is bad. In some cases, strengthening the back and abdominal muscles is exactly what you need to reduce back pain. I have moderate back pain and find it improves when I do those types of exercises, including rowing. This is a very individualized question, however. If you're sure it's a bad idea, don't get a rower. If you're not sure and have worked with a health professional, ask them. If you have typical mild/moderate back pain, you might want to try out a rowing machine and see how it feels. (Also, take a look at a "how to row" video. Notice that although the lower back is used to stabilize the body, you shouldn't actually be bending the lower back much, if at all. Although it's a full-body exercise, most of the power comes from the legs and upper back.)
posted by Mr.Know-it-some at 8:12 AM on September 30, 2021 [3 favorites]

Depends on your specific back issues, but I have lower back problems and while I can’t use the rower when my back is hurting, I almost never have an issue with my bike. You might reconsider it but it depends on the nature of your pain and what makes it better or worse. If you’ve worked with someone for it, like a doctor or PT, it might be worth asking them for input.
posted by music for skeletons at 8:25 AM on September 30, 2021 [2 favorites]

Have you been to physical therapy about your back? I wonder if some strengthening is in order. Physical therapy has done wonders for my back, especially if I keep up with my (pretty short) set of exercises. I will also add that my bike pain went away for years while I was bike commuting (not very long, about 3-4 miles each way), and it came back during the pandemic, while working from home. Your back isn't supported on some bikes, except that you are leaning forward a bit, and your arms do provide a lot of support.

I also wonder if you have a place you could try out an exercise bike, rower, etc for 20 minutes or so. Does a friend have one, and you could arrange to try one at their house while they are out or in another room with the window open? (I'm trying to think of ways you could try out some of this stuff before buying without going to a gym or wearing a mask.)

It sounds like you enjoy walking, ambling, and you're looking to increase stamina. I don't think you need an activity to do at a slow pace. Rather, I think some real effort in short bursts (often referred to as high intensity interval training) is going to do a lot more for your cardio fitness. It doesn't even need to be all-out effort, especially not to start. The idea is to get your heart rate up for short periods of time (like, it could be one minute of high effort and then a lower effort for a few minutes). So, for example, you could get on the exercise bike with some energizing music and, once you do an easy few minutes, really crank it up for a few minutes. Or, push yourself a bit for 10 minutes.

So my take isn't that you should find something inside to replicate what you like to do outside. Rather, I'd say find something where you can use it safely and at a higher intensity for shorter periods of time.

I also want to throw in a recommendation for doing some resistance training, either with weights or body weight. I do think it helps with overall fitness, including cardiovascular fitness. I think those slow ambles are great movement, too. So, my overall suggestion: go to a physical therapist, if you can, talk about your back problems, and get some recommendations on a good approach to all of this.

Otherwise, maybe try out an exercise bike to do inside and keep those outside ambles.
posted by bluedaisy at 10:27 AM on September 30, 2021 [1 favorite]

I would seriously consider a recumbent bike. I've found it much easier on my back and knees then the upright bike. Of course, YMMV etc.
posted by litera scripta manet at 12:19 PM on September 30, 2021

> I have back issues,

I agree you see a physical therapist and come away with a list of exercises and possibly machines to use. (And not use - I've got a tight hip and my physio warned me not to do deadlifts.)
posted by sebastienbailard at 7:41 PM on October 2, 2021

I have the Peloton Tread (the one released at the end of August this year) and it's great. Among other things, like stretches and strength and yoga, it has helped lots with back issues. And no, you don't need 6 feet behind it. The only tricky thing for me is that I watch TV when I do easy walks/runs on it, and you want to be aware it comes with a screen of its own, so you have to think about where your own TV will go if you use one with your Tread.
posted by bearwife at 3:18 PM on October 11, 2021