Fitness exercise will have many benefits, including a reduced chance of getting back pain. Fitness requires proper weight, proper diet, control of mental stress and other healthy habits, and of course regular physical activity. The following suggestions are designed to help you engage in physical activity that is useful and rarely harmful. Beware! Overweight exercise is dangerous and bad for your heart and back. Make an exercise plan under the guidance of your doctor and gradually increase your activity level. Doing any exercise should not be too intense. Aerobic exercise (rhythmic, long, high-intensity exercise that keeps the heart rate in a target range for a period of time) is good, but not for everyone. Many people should keep their exercise at a comfortable limit. Beneficial exercise. The following exercises are generally good, but be aware of the tips given. Walking, swimming, power sports, bicycling, jogging, other equipment exercises. Walking, which is low-risk exercise, can be done indoors, in a large shopping center, or at home or in a powerhouse at the gym, for at least half an hour at a time. Some patients report relief from back pain when they walk a mile a day. It is important to keep your body posture upright and not lean forward abruptly, allowing your hips to swing naturally. Wear well-cushioned shoes or use shock-absorbing insoles, and choose a flat area until your back is strong. The power sports car is the most used piece of equipment, and obviously, it will only be beneficial if you use it consistently. It allows you to choose the rhythm you want and watch TV or listen to music at the same time, although it is very expensive, but it is very beneficial when used well. Note: until your back is strong enough to use the zero-tilt gear, many models do not support zero-tilt, you can use a plate pad on the feet of the machine. Choose a model with better shock absorption, especially if you want to jog. Some older people can’t get used to the “moving floor” and may consider a stationary bike. For many people, walking on a powered sports bike is an excellent exercise and one of the easiest aspects of everyday life. Riding a bike is best done with minimal bending and full extension of the legs, as the race position can strain the back muscles unless the back muscles have been exercised before or the bike is ideally adjusted. Never ride crooked. Stationary bikes are suitable for almost all (except for knee osteoarthritis) strong-willed people who can use them consistently, keeping the spine in a neutral position with at most a little light forward flexion. Cross-country skiers and step-steppers may cause back muscle tension, as inexperienced first-time users often tend to lean forward excessively. Care must be taken to jog. Avoid hard impacts, wear well-cushioned shoes, and choose a suitable running surface for shock absorption. Choose a track with imitation turf or other cushioning materials. Even so, jogging doesn’t have to be right for you. Swimming takes the gravity off your body while your spine is doing stretching, strengthening exercises, and regular aerobic exercise. If your doctor allows, you can develop an endurance exercise program and follow it regularly. Perform only backstroke or side swimming to avoid arching your back. Problem-prone exercise. Many mass sports programs and other activities can be dangerous for occasional participants and can injure the back. If great care is taken, then they may be OK. Some other very dangerous sports should be avoided, see the list below. Exercises that should be taken with special care when participating. If your back has been strengthened through exercise and you have control over making your movements moderate, then your doctor may approve your participation. If certain movements cause back discomfort, either now or in the future, avoid that movement. However, if something in the range of these dangerous sports is important to you, you may not have to give it up completely. If your back is no longer painful and you are in good shape, talk to your doctor about it. Seek guidance. When your doctor allows you to participate in a sport, your physical therapist will teach you some protective measures.