After suffering a spine injury or becoming aware of an unknown spine ailment, you may feel stuck, literally. The simplest of tasks have become the most difficult to perform. In an effort to avoid disappointment or worsening your injury, you decide to stay as inactive as possible. This may seem like the best option at the moment, but the last thing you want to do is become completely immobile. It is vital that you stay active — in moderation — if you wish for a speedy and effective recovery from your back condition.

Why Exercise?

Exercising in general has many benefits, but when recovering from a spinal cord injury these benefits become more evident. Working out through your spinal cord injury improves:

  • Muscle strength
  • Anxiety
  • Confidence
  • Circulation
  • Respiration

Along with those listed, you gain your independence back by strengthening your muscles, enabling you to perform more movements and activities on your own. This will keep you positive and optimistic about successfully recovering from your spinal cord injury.

Exercises for Spinal Cord Injuries

You may not be able to perform Russian twists or bench press like you used to, but you can still exercise. These exercises are a great way to help you get out of your rut, get up, and get active while socializing with peers. The best workouts to perform when recovering from a spinal cord injury include:

Seated Aerobics

Seated aerobics allow you to get an intense workout from the seat of a chair. By targeting upper body muscles, you will begin to regain strength and slowly improve or maintain your posture. If you have any active mobility in your lower body, you can focus more on training that is geared toward building muscle strength rather than cardio exercises.


Rowing is another seated exercise that still requires a decent amount of strength. This has long been an ideal exercise for individuals recovering from spinal cords injuries as it focuses on your upper body and only uses your lower body for stability. Remember to stay erect and be sure not to twist your torso. Failure to do so can intensify your current spinal cord condition. We suggest that you begin by performing no more than ten reps and slowly increasing it as your muscles regain strength.


Weightlifting may sound unidealistic, but it can be more effective than you might believe if performed correctly. By lifting weights, you can strengthen the muscles that were not affected by your spinal cord injury. Make sure to use extreme caution when weightlifting as there is a possibility of suffering a overuse injury if the workout becomes too intense.

Before performing any of the aforementioned exercises, you should consult with your spine doctor to ensure that your specific condition does not prohibit you from performing any of these exercises. After you have overcome your spinal cord injury and have regained your strength, try a free training session at PumpFit Club. We offer high intensity, station-based classes in Fort Lauderdale that are designed to melt belly fat and boost your metabolism. Join us today to start gradually seeing results.