Back pain, especially in the lower back, is a problem many people deal with when exercising with the wrong posture or sitting too much. Taking this issue as a soaring problem, Peloton provides several classes to help with the lower back.
Today’s article will help you refer to some of these classes and four tips to protect your back.
Does Peloton have Classes for Back Pain?
Yes, Peloton offers special classes for people with back pain. Here, members will participate in exercises to strengthen core potencies or yoga to restore a full range of motion.
Why should you join Peloton Classes for Back Pain?
Taking classes at Peloton will be an effective method if you want to reduce back pain. The classes here are designed and allocated to suit each individual’s situation with the specific advice of each instructor. Moreover, you can practice at home without wasting time commuting.
Joining Peloton classes will have a lot of benefits to help reduce back pain quickly, depending on the back conditions. Take a look at the detailed table below to get a better overview of why you should join these courses.
| Classes | Benefits |
|---|---|
| Pilates | Activate deep muscles.Strengthen lower back muscles.Stabilize the pelvis and lumbar.Used in physical therapy. |
| Barre | Support the lower back, including rectus abdominis, transverse abdominis, multifidus, erector spinae, and diaphragm.Improve non-physical wellbeing.Prevent back pain and other joint pains.Build on muscle endurance. |
| Yoga Slow Flow | Allow the muscles to stretch longer and more efficientlyIncrease the relaxing atmosphereSuitable for beginnersRelieve tension in the entire body |
| Yoga Anywhere | Restore range of motion.Reduce postural adaptations.Help the body and muscles to be supple and flexible. |
| Core Strength | Focus purely on core muscles.Build the abdominal muscles of the spine.Build muscle strength and endurance. |
| Stretching | Reduce muscle tension.Restore optimal range of motion.Reduce post-exercise muscle soreness DOMS (delayed onset muscle soreness).Improve muscle suppleness. |
| Bootcamp Core | Resistance training.Focus on developing abdominal muscles, not causing back muscle fatigue.Reduce lactic acid build-up with 5-7 minutes of cardio.Stimulate the lymphatic system.Eliminate lactate from the muscle. |
Top 7 Best Peloton Classes for Back Pain
1. Pilates
Pilates belonging to the Strength classes is the most effective exercise in treating lower back pain. At Peloton, there are about 55 Pilate classes (updated in July 2022) suitable for back pain treatments, most of which focus on moving areas around the spine with low-intensity but flexible exercises.
When practicing Pilates at Peloton, the practitioner will perform a movement many times. Pilates is very effective for back pain because it:
- Increases the flexibility of the spine
- Activates deep muscles, strengthens lower back muscles
- Stabilizes the pelvis and lumbar.
You should consider these classes below to take the first step of back pain treatment.
- 20 min Reba McEntire Pilates with Kristin Mcgee
- 30 min Diwali Pilates with Aditi Shah
- 20 min Holi Pilates with Aditi Shah
2. Barre
Barre (included in Strength Class) sustains the strength of the muscles in the hips, legs, and abdominal region through low-impact but high-volume workouts and requires three components: balance, strength, and range of motion.
Peloton Barre classes support the lower back, including rectus abdominis, transverse abdominis, multifidus, erector spinae, and diaphragm. Barre classes require that additional equipment such as weights or bands.
You should consider these classes we suggested below:
- 20 min Rock Barre by Hannah Corbin
- 30 min Barre by Hannah Corbin
- 20 min Mother’s Day Barre by Ally Love
3. Yoga Slow Flow
Slow Flow Yoga (which belongs to Yoga classes) is great for those who want instant back pain relief but are new to the hard Pilates methods. They are classes specifically designed for beginners to help relieve tension in the entire body and increase the relaxing atmosphere instead of increasing flexibility.
At Peloton, 350 Slow Flow Yoga classes (updated in July 2022) are suitable for back pain treatments.
Some yoga slow flow classes you might consider:
- 45 min Slow Flow by Ross Rayburn
- 45 min Power Slow Flow by Denis Morton
- 20 min Gospel Slow Flow by Chelsea Jackson Roberts
- 20 min Classical Slow Flow by Aditi Shah
- 30 min Evening Slow Flow by Anna Greenberg
4. Yoga Anywhere
Yoga is not only good for your back but is also an effective mental health cure. True to the name “Yoga anywhere”, in this class, Peloton will help you practice yoga anywhere with a postural adaptation. You can join them in the office, at the airport, in the shopping mall or even on the train.
At Peloton, there are 127 Yoga anywhere classes (updated in July 2022) suitable for back pain treatments.
You should join:
- 10 min Standing Yoga by Ross Rayburn
- 15 min Standing Yoga by Kirra Michel
- 10 min Chair Yoga by Kristin Mcgee
- 5 min Standing Yoga by Ross Rayburn
- 10 min Desk Yoga by Ross Rayburn
5. Core Strength
Core strength (in Strength classes) is an effective treatment for back pain and prevents it from coming back. It focuses on the body’s midsection and abdominal support muscles.
At Peloton, there are 970 core strength classes (updated in July 2022) suitable for back pain treatments.
If you are interested in the Peloton core strength class, we recommend you to join:
- 20 min Core Strength by Rebecca Kennedy
- 20 min Glutes & Legs Strength with Logan Aldridge
- 10 min Core Strength with Robin Arzon
- 20 min Glutes & Legs Strength with Callie Gullickson
6. Stretching
If you are experiencing lower back problems, especially after cycling or walking for too long, stretching is the exercise for you. Whole-body stretching exercises will reduce your back muscles. At Peloton, there are 886 Stretching classes (updated in July 2022) suitable for back pain treatments.
Stretching is very good support for people with back pain because it can reduce muscle tension and post-exercise muscle soreness DOMS. It also restores optimal range of motion and improves muscle suppleness.
There will be the first Stretching class you can attend:
- 5 min Upper Body Stretch by Matty Maggiacomo
- 10 min foam rolling class with Hannah Corbin.
- 10 min Boxing Stretch with Jermaine Johnson
7. Bootcamp Core
Bootcamp core is a combination of cardio, HIIT, and abs. The exercises are often quite fast-paced, requiring the flexibility and agility of members. At Peloton, most Bootcamp core classes are categorized in Tread or Bike Bootcamp.
Bootcamp core classes focus on developing abdominal muscles, not causing back muscle fatigue so they can stimulate the lymphatic system and eliminate lactate from the muscle.
You can take these classes below to acknowledge that class:
- 30 min Bootcamp: Core by Cody Rigsby
- 30 min Bootcamp: Core by Tunde Oyeneyin
- 30 min Dancehall Bootcamp by Cliff Dwenger
- 30 min Boxing Bootcamp: Full Body by Rad Lopez
- 30 min Disney Bootcamp by Cody Rigsby
Who are the Best Peloton instructors for Back Pain?
All Peloton instructors are well for back pain, and it totally depends on you what classes are your choice. There are some skillful Peloton instructors with great classes you can consider below:
Top 4 Tips to Protect Your Back
The lower back is a rather sensitive part of the body when it is subject to a lot of pressure from the upper body during exercise. Actively protecting the lower back not only helps you avoid back pain but also helps your body to be firm, flexible, and active.
Here are four tips when you must always pay attention to your lower back:
- Creating Tension In Your Abs Instead of Your Back
Peloton instructor Jess Sims shared: “Low back pain is one of the biggest issues that plague adults because we have weak cores.” So Jess came up with a solution to focus on the abs more than the back to reduce pressure on this vulnerable muscle.
Your lower back will be under tension whenever you do a workout, so always pay attention to creating tension in your abs to reduce stress on your lower back.
- Flexing Your Lower Back During The Workouts
“How your lower back flexes during weight-bearing exercises” is the next tip if you want to protect your back. You should have a neutral spine that reinforces the proper torso position to stabilize the lower back.
- Step 1: Squeeze your glutes.
- Step 2: Tuck your hips.
- Step 3: Pull your ribs away from the floor.
Most importantly, you should still pay attention to your back muscles during exercise. Thanks to that, you will find the most accurate and suitable method.
- Running In The Right Posture
If you have a history of back pain, running too fast is not a safe option. “When we run too fast, we run the risk of running with incorrect form and overcompensation from other muscle groups, which can cause a lot of pain,” says Jess. Therefore, changing running speed and correct posture will be effective measures to help protect the back.
- Fitting Your Bike
If you own a Peloton Bike, fitting your bike regularly is necessary to protect your back as well as your family.
Before you start training, take the time to adjust the parts on the bike to suit your body. Make sure your upper body muscles are as comfortable and flexible as possible when exercising.
Conclusion
In addition to fitness and health-improvement workouts, Peloton also offers a variety of classes for those with back pain. You only need to work out 3-4 back pain support exercises per week to target your core muscles, thereby reducing back problems and preventing them from recurring.
FAQs
1. Are Peloton Classes for Back Pain suitable for seniors?
Yes, seniors can join Peloton Classes for Back Pain. These classes are fairly low-intensity, intending to improve core strength and muscles. So seniors can still participate in these Peloton classes.
2. Is there any immediate improvement in back pain with Peloton Classes for Back Pain?
This question is quite difficult because it depends on your back pain condition and your level of exercise. If you want to improve your back pain fast, you can join the Slow Flow Yoga class.
Leave a Reply