The Best Exercise Machines For Lower Back Pain 2023

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This article is a review of the best exercise machines for lower back pain.

According to the Centers for Disease Control and Prevention (CDC), around 39% of adults experience back pain [1]. Lower back pain can limit your mobility and can be painful.

As a personal trainer, I have helped many clients with lower back pain. In most cases, doing exercises helped relieve the pain [2]. And many people never experienced back pain again. 

But of course, this depends on your situation. You should always consult a doctor or therapist.

If you want to keep your back in good shape, I advise you to do a combination of cardio and strength training. As a personal trainer, I see the best results with my clients with this combination.

With regards to your back, especially pay attention to your core muscles. So, apart from the exercise machines, I have added a section on core exercises on the mat, with just your body weight.

When you experience lower back pain right now, exercising is even more important. 

Exercise machines to alleviate back pain

So if you are searching for exercise machine options, here are my top recommendations:

Top Pick
Cardio Machines

Best Cardio Machine For Lower Back Pain

Niceday Elliptical Machine

15.5-inch stride length

16 resistance levels

400-pound weight capacity

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If you want to use a cardio machine, the elliptical machine can provide a low-impact exercise that can help alleviate back pain. 

The Niceday Elliptical Machine has a short stride length of 15.5 inches, so you don’t have to stretch out your legs fully to pedal and hurt your back. And it has a weight capacity of 400 pounds.

Top Pick
Strength Training Equipment

Best Strength Training Equipment For Lower Back Pain

Yes4All Vinyl Coated Kettlebell Weights

5 to 50 pounds weight range

Wide and smooth handles

Stable base

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If you want to do strength training, kettlebell exercises involve dynamic movements, which require strong core and back muscles.

The Yes4All Vinyl Coated Kettlebell Weights include weights that range from 5 to 50 pounds. It also has a stable base and handles that are wide and comfortable to grip. 

But if you prefer bodyweight exercises, I added a few exercises and video tutorials towards the end as a bonus.

Remember to consult your personal trainer or doctor before performing any type of exercise.

Keep reading to know more about these machines and exercises.

Table of Contents

• Exercise machines to alleviate back pain
• Best Cardio Machine For Lower Back Pain
  • Niceday Elliptical Machine
• Best Strength Training Equipment For Lower Back Pain
  • Yes4All Vinyl Coated Kettlebell Weights
• 16 Best Exercise Machines For Lower Back Pain
  • Cardio Machines
    • Elliptical Machine
    • Treadmill
    • Under-desk Ellipticals
    • Recumbent Bike
    • Vertical Climbers
  • Strength Training Equipment
    • Kettlebell
    • Resistance Bands
    • Lat Pulldown
  • Bonus: Bodyweight Exercises
    • Core Exercises for Lower Back Pain
    • Yoga for Lower Back Pain
    • Pilates for Lower Back Pain
• What to look for in the best exercise machines for lower back pain?
  • Type of Exercise
  • Comfort
  • Space
  • Price and Warranty
• Which Exercise Machine Is Best For Lower Back Pain?
  • Cardio Machines
  • Strength Training Equipment
• FAQ About Best Exercise Machines For Lower Back Pain
• What to do next?

16 Best Exercise Machines For Lower Back Pain

Cardio Machines

Elliptical Machine

The elliptical machine is one of the most recommended cardio machines for back pain. The gliding motion of the pedal mimics a natural stride, making you feel like you are walking in the air.

While pedaling, your feet do not leave the platforms, and the movement is smooth and low-impact. So there’s not much pressure transferred on your joints.

You can exercise intensely on an elliptical without putting too much strain on your body and your back.

When using the movable handle, you might feel a twisting movement from your back. But that pressure is gentle and usually not painful [3]. 

Niceday Elliptical Machine

As I mentioned, ellipticals provide a smooth gliding motion that is not hard on the back. So I recommend the Niceday Elliptical Machine.

This elliptical has a stride length of 15.5 inches, which is short enough to strain your back trying to stretch your legs out fully. It offers 16 resistance levels, so you can choose how difficult your workout will be.

It features 2 handles: moveable and stationary. This gives you enough support to prevent you from falling off the machine.

The digital monitor tracks your time, distance, speed, calories, and pulse. Niceday elliptical uses a magnetic drive system which is quiet to use.

Plus, it has a weight capacity of 400 pounds, which can accommodate heavy people.

Nautilus E618 Elliptical

The Nautilus E618 Elliptical is a great option if you need guidance in your exercise routine. It offers 29 training programs for heart rate, weight loss, and interval training.

However, it has a longer stride length of 21.97 inches. If you are a tall person, a long stride length like this might not hurt your back.

The digital monitor records your time, distance, and calories. Additionally, this elliptical is BlueTooth compatible, and you can use fitness apps like Explore the World App.

As you can see, the handles have a unique design, giving you more grip options for your comfort.

The Nautilus elliptical is also suitable for heavy riders, as it has a weight capacity of 350 pounds.

Treadmill

Walking helps engage your core and lower back muscles [4]. A study found it is beneficial for chronic low back pain [5].

Walking also feels less intimidating than other exercises, resulting in people being more likely to actually do it.

You can walk anywhere, including the park or mall. A treadmill is a good option if you want to get some exercise without having to leave home.

You can also control the pace of your walk. And if you feel like running, simply increase the speed of your treadmill.

Sunny Health & Fitness Smart Strider Treadmill

Aside from the benefits of walking, I recommend the Sunny Health & Fitness Smart Strider Treadmill to those with lower back pain like you, because it has a low deck height.

This treadmill’s low deck height or step-up height makes it easy to get on and off the machine. The deck height is only 3 inches.

With this treadmill, you can either walk or run, as it has a speed range of 0.6 to 9 mph. The 20 in x 47 in gives you enough space to walk at a comfortable pace.

The shock absorption system supports your joints, so you don’t exert too much pressure on them. Sunny Health & Fitness also features an emergency stop brake, so you can stop instantly when your back feels painful while exercising.

However, this treadmill does not have an incline feature, so you won’t simulate running uphill. And it has a weight capacity of 250 pounds.

Goplus 2 in 1 Folding Treadmill

Another treadmill with a low deck height is the Sunny Health & Fitness Smart Strider Treadmill. The step-up height of this treadmill is 5 inches.

It has a lower speed range (0 to 7.5 mph) and a smaller running surface than Sunny & Health. But I decided to recommend this treadmill due to its 2-in-1 feature.

You can use this treadmill as both an under-desk treadmill for walking and a treadmill for running. The handles for supports are foldable.

You have to balance yourself when using an under-desk treadmill which helps you engage your lower back and core muscles.

Since it is foldable, it does not have a digital monitor and workout programs. The weight capacity of this treadmill is 265 pounds. 

Under-desk Ellipticals

When using an under-desk elliptical, you only need to move your legs. The range of motion is limited, and you actually look like you are stepping in place.

This is a great alternative if your back is too painful, and even a gentle twist hurts. You can use an under-desk elliptical while standing or sitting.

When pedaling in a standing position, you have to balance yourself on the machine. You have to engage your core to balance, helping your back get stronger.

Cubii JR1

If you prefer using an under-desk elliptical, I recommend the Cubii JR1. The machines provide a smooth elliptical motion with a pedal height of 10 inches to prevent straining your joints and back.

Under-desk ellipticals are lightweight and portable. So they are not heavy when you lift them, especially when you want to use them anywhere.

The digital monitor displays your stride count, mileage, duration, and calories burned. It offers 8 levels of resistance, so you can actually burn up to 150 calories per hour if you use this machine.

For expert guidance, you can download the Cubii App to access over 300 workout videos. In fact, 85% of users who track their progress on this app improved their flexibility and mobility.

Cubii JR1 has a weight capacity of 250 pounds. And it is available in three colors: Aqua, Blue, and Purple. 

Stamina Inmotion Compact Strider

With a pedal height of 11.4 inches, Stamina Inmotion Compact Strider is the ideal machine if you are tall or have long legs. You can pedal on this machine while sitting or standing. You can pedal in reverse motion also.

The digital monitor can track the following workout data:

• Number of strides per minute
• Total strides
• Exercise time
• Calories burned

This under-desk elliptical is compatible with muuv, a smart audio coaching app.

Stamina Inmotion Compact Strider has a weight capacity of 250 pounds. And it is available in three colors: silver, green, and orange.

Recumbent Bike

Recumbent bikes have a reclined seat with a backrest, which helps support your back while pedaling. 

Unlike other variations of indoor bikes, you don’t have to lean forward or stand upright. With a recumbent exercise bike, you can rest your back on the backrest, which gives a natural seated position.

In addition, the pedals are at the front of the machine, so you can lean back while biking. 

Niceday Indoor Recumbent Exercise Bike

The Niceday Indoor Recumbent Exercise Bike comes with an ergonomic sport seat. The backrest has a breathable mesh and uses waist support technology.

The seat is adjustable in 8 positions to help you find the most comfortable position. This recumbent bike has an inseam length of 27 to 39 inches, so it can accommodate users of 4′ 9″ to 6′ 3″ inches in height.

The pedal at the front has foot straps to prevent slippage. And the digital display shows your time, speed, distance, calories, and pulse.

The Niceday recumbent exercise bike offers 16 levels of resistance and uses a hyper-quiet magnetic drive system. The weight capacity of this bike is 400 pounds.

Sunny Health & Fitness Magnetic Recumbent Exercise Bike

The Sunny Health & Fitness Magnetic Recumbent Exercise Bike comes with a wide bike seat with backrests. The seat and back support have foam paddings to help you ride in comfort.

To prevent slipping while riding, the pedals include foot straps. You can adjust the seat forward or backward to help stretch out your legs fully.

This recumbent exercise bike offers 8 levels of resistance. And the digital monitor tracks your time, distance, rpm, speed, calories burned, and pulse.

Sunny Health & Fitness Magnetic Recumbent Exercise Bike has a weight capacity of 250 pounds.

Vertical Climbers

Vertical climbers simulate the experience of climbing a mountain [6]. With this machine, you have to move your arms and legs and keep your back straight.

Keeping your back straight throughout the exercise can ease your back out of that curved position you typically do when sitting.

Typically, vertical climbers provide intense total body exercise, but you can reduce the intensity and make it low-impact.

MaxiClimber XL-2000 Hydraulic Resistance Vertical Climber

The MaxiClimber XL comes with two types of handles: stationary and movable. You can use the movable handles if you want to involve your arms in the exercise. Doing so will stretch your back muscles and keep your core engaged.

If it is hard to balance yourself while exercising, you can hold the stationary handles for support. It comes with a free MaxiClimber Fitness App that you can use to track your progress and monitor your workouts.

This vertical climber offers up to 12 levels of resistance with the help of the hydraulic system. It is a great machine for burning calories and getting a total body workout.

MaxiClimber has a weight capacity of 300 pounds and comes 90% pre-assembled.

Sportsroyals Vertical Climber

The Sportsroyals Vertical Climber also comes with two handles like MaxiClimber. However, the stationary handles of this machine are shorter.

Sportsroyals Vertical Climber does not have any resistance options. But you can adjust the handle into 5 levels from 3.9 to 19.7 inches.

The LCD monitor tracks your time, speed, distance, and calories burned. Sportsroyals Vertical Climber has a weight capacity of 300 pounds.

Strength Training Equipment

Kettlebell

Kettlebell exercises involve dynamic movements like swing, snatch, and clean. Since you are moving a lot, you have to stabilize yourself and avoid getting out of balance.

It trains your core and back muscles, making them stronger. The dynamic motions of kettlebell exercises can also increase your range of motion, so you can move more easily and with greater flexibility. 

Yes4All Vinyl Coated Kettlebell Weights

The Yes4All Vinyl Coated Kettlebell Weights have weight options ranging from 5 to 50 pounds. These many options allow you to start at a light weight and work your way up to heavier weights without straining your back.

It uses cast iron and has a vinyl coating, making it durable and long-lasting. The wide and smooth handle is comfortable and easy to grip.

The bottom of this kettlebell is flat, so it is stable and won’t roll away when laid down. It is only available in the color blue. So if you are looking for more color variations, check out the Bintiva kettlebell below.

Bintiva Kettlebell

The Binitva kettlebell offers weight options ranging from 5-50 pounds. Like Yes4All, it also uses cast iron and vinyl coating.

Bintiva kettlebells come with a special protective bottom to make them stable and safe. The kettlebell weights are color-coded for easy identification.

Check out the list below for the color codes:

• 5 pounds: Orange
• 10 pounds: Red
• 12 pounds: Gray
• 30 pounds: Black
• 40 pounds: Navy Blue
• 45 pounds: Yellow
• 50 pounds: Blue

The handles are wide and not smooth, so it does not slip from your hands. 

Resistance Bands

Exercising with resistance bands requires controlled movement, otherwise, the band will snap back and hit you. They are very light equipment, but if you stretch them out enough, they can provide the same resistance as free weights.

So these are a safer alternative to free weights and less straining to your joints. You can use these for various exercises, including back and core workouts.

Vergali Resistance Bands

The Vergali Resistance Bands come with 4 resistance levels. These are bands worn on your legs and arms.

Each level offers the following resistances:

• Light (Green): 14-25 pounds
• Medium (Pink): 25-35 pounds
• Strong (Gray): 25-45 pounds
• Heroic (Black): 45-60 pounds

It uses a blend of cotton and latex. You can use them over your clothes or bare skin, as they won’t slip or pinch your skin.

The set comes with a carry bag, where all the bands fit for easy storage. It also includes a printed training guide and online training videos to guide you during workouts.

Veick Resistance Bands

The Veick Resistance Bands are a set of five bands in different colors.

Each band offers the following resistances:

• Yellow: 10 pounds
• Blue: 20 pounds
• Green: 30 pounds
• Black: 40 pounds
• Red: 50 pounds

You can combine two or more bands for higher resistance. So if you combine all five, you’ll get a resistance of 150 pounds.

Since these bands are 48 inches long, you can use them on your legs and arms, or hook them to a bar or stable surface to perform different exercises. It also comes with cushioned handles, ankle straps, an exercise guide, and a door anchor for more exercise options.

The whole set fits into a carrying bag for easy storage and portability. 

Lat Pulldown

Lat pulldown exercises help correct your posture and prevent lower back pain. When doing lat pulldown exercises, you have to maintain proper form and stabilize your core.

Additionally, these exercises target your back, so they’re great for developing upper body strength. 

GDLF Lat Pulldown Machine

The GDLF Lat Pulldown Machine comes with a foam roller and a seat that can be adjusted into 4 positions. Making it comfortable for you to exercise and not strain your back too much.

This lat pulldown machine can handle a weight stack of 350 pounds and has a maximum weight capacity of 500 pounds. The loading area can fit standard and Olympic weight plates, which you can use for other exercises. 

However, the weight plates are not included in this set, so you have to purchase them separately. This machine also includes a barbell collar to prevent the weights from falling off. 

The lat bar length is 41.7 inches allowing you to try out various grip positions. It also comes with a 14.2-inch low-pull handle for more exercise options. 

Elikliv Weight Cable Pulley System

A cheaper and more portable alternative to GDLF lat pulldown machine, is the Elikliv Weight Cable Pulley System. This machine does not have a frame, so all you need is a stable bar, post, or power cage to attach it to.

It’s also very lightweight and can be taken apart easily for storage or travel. It also comes with tons of accessories for support during your exercises. The lat pulldown bar has a length of 31.49 inches.

You can load it with standard or Olympic weight plates, as it can handle weight stacks of up to 280 pounds. And it comes with a barbell collar to secure the weights. 

Bonus: Bodyweight Exercises

You can also strengthen your back even with no equipment. Body weight exercises are a great way to strengthen your back muscles. They’re easy to do and require no equipment, which makes them ideal for beginners.

Ask your doctor first if these exercises are safe for you to perform.

Some exercises you can do are the following:

Core Exercises for Lower Back Pain

Core exercises target the core muscles, which include the abdominals and lower back. You can do these exercises at home or in a gym, but they’re especially effective when done regularly.

Some examples of core exercises for your back are the following:

1. Knee Rolls
2. Pelvic Tilts
3. Single Knee Hug
4. Double Knee Hug
5. Cat camel

If you want to perform these exercises, watch the video with exercises for back pain from NHS for a tutorial on how to do it right.

Yoga for Lower Back Pain

According to Harvard Health Publishing, yoga is beneficial to the muscles that support the back and spine. It strengthens your back muscles and is more flexible [7].

Yoga’s slow movements that require focus and proper breathing can also help the emotional aspect of lower back pain, as it reduces stress and anxiety.

If you prefer to do yoga for your back pain, here is a video on best beginner yoga stretches for back pain from Dr. David Lee.

Pilates for Lower Back Pain

Pilates focuses on improving core strength and practicing proper alignment and posture.

Like yoga, pilates can help your back muscles get stronger and more flexible. According to the National Health Service, some evidence suggests this exercise is beneficial to people with lower back pain [8].

Check out this 29-minute pilates video for chronic back pain.

What to look for in the best exercise machines for lower back pain?

Type of Exercise

When you have low back pain, the pain can also limit your movement. So if you choose an exercise machine, consider your mobility.

If you have limited mobility or if your back hurts too much, I recommend using a cardio machine. These machines simply involve moving your body in a rhythmic fashion, usually with controlled resistance.

If the pain in your back is tolerable, try strength or bodyweight exercises. You can build more strength with strength training equipment or flexibility with bodyweight exercises.

You can also use these types of machines consecutively. Having more variation in your exercise routine will be more effective in dealing with your lower back pain. 

Of course, it’s always wise to consult your doctor before starting a new workout routine.

Comfort

You also have to ensure your machine is comfortable to use. The handles should fit in your hand and can serve as reliable support when you get out of balance.

If the machine has seats, ensure it is comfortable and has foam padding. The treadmill should have a shock absorption system.

The exercise machine should offer adjustment features to make it more comfortable to use. And it must offer a wide range of resistance options, so you can change the intensity of your workout as needed. 

Space

If you have limited space, you can use an under-desk elliptical, resistance bands, or kettlebells. The other machines are bulky, so I recommend them if you have enough space.

You can also get two or more machines for more workout variation, as long as you have enough space for them.

Price and Warranty

Your budget is still one of the deciding factors when buying a machine. If you have a limited budget, you don’t have to buy an expensive machine with high-tech features.

As long as a machine does its job, it can still help improve your well-being. You can do bodyweight exercises too. There are many free video tutorials on the internet.

Also, check the warranty to protect your investment.

Which Exercise Machine Is Best For Lower Back Pain?

Cardio Machines

If you are looking for a cardio machine for your lower back pain, I recommend the Niceday Elliptical Machine. Ellipticals mimic a natural stride and provide a low-impact exercise, so it won’t put much pressure on your back.

This elliptical has a stride length of 15.5 inches and comes with two types of handles: moveable and stationary. It is also quiet to use and has a weight capacity of 400 pounds.

Strength Training Equipment

If you are looking for strength training equipment, I recommend using kettlebells like Yes4All Vinyl Coated Kettlebell Weights. Kettlebell exercises involve dynamic movements, which require strong core and back muscles.

This kettlebell set comes in weights ranging from 5 to 50 pounds. It also has a stable base and handles that are wide and comfortable to grip. 

FAQ About Best Exercise Machines For Lower Back Pain

What to do next?

Lower back pain can be frustrating and make it difficult to move around. I know you want to get rid of this pain as soon as possible.

These exercise machines are gentle on your back and can help relieve your pain. But before trying out anything, consult your doctor first.

Instead of relieving the pain on your back, it might get worse if you don’t seek proper medical advice.