Outdoor Workout: Spine Healthy Exercises for Your Outdoor Routine

It’s the perfect time of year to get outside and enjoy some fresh air and exercise. What are some healthy exercises that are good for your spine which can be performed outdoors? Here are a few suggestions.


Walking and Jogging

It is important to get enough cardio in on a weekly basis. When the weather outside is delightful, it’s a good time of year to do that cardio outside. Walking is a great low-impact way to get the heart rate up. You may even be able to do a little jogging if your doctor thinks it’s a good idea. Just be sure to pick a safe place with minimal traffic if you don’t have a walking trail. If you choose a wooded path, watch out for branches or rocks that could trip you up.


There are plenty of stretch routines that can be done on the lawn with a towel or mat. These include things such as Pilates, Tai Chi, and Yoga. In fact, you may be able to find and instructor locally who teaches classes outdoors. Otherwise, you may be able to find some videos online to watch from a tablet or laptop. Many stretches help relax the spine and lengthen the muscles leading to greater flexibility.

Bike Riding

Biking is another low-impact exercise that can be enjoyed during the nice weather. Getting a bike that is the right fit is a key to keeping the spine healthy while riding. A bike with higher handlebars that allows you to sit upright will also be better on your back than one the requires you to hunch over while riding. If your toes can barely touch the ground when stopped, the pedals should be far enough away to extend your legs properly. Many bikes have an adjustable seat to help you find the right position. Be sure to obey traffic laws and to use hand signals properly when turning.

Outdoor Exercise—A Fun Way to Strengthen Your Back

Regardless of the exercise you choose, we hope you have a great time getting the physical activity your body needs while enjoying the beautiful weather. Strengthening your back will help to keep the spine properly aligned. However, if you do need an adjustment, Dr. Ward is always available for same day appointments, so you can get back to work or play fast.