Top 7 Best Peloton Classes for Back Pain and 4 Tips to Protect Your Back

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BY James Roland
Updated on 07/19/2022

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.

Back-pain-when-doing-exercises

Back-pain-when-doing-exercises

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 efficiently
  • Increase the relaxing atmosphere
  • Suitable for beginners
  • Relieve 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-in-Strength-Class

Pilates-in-Strength-Class

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, 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.

>> To get details of the Pilates Class, you can visit here! <<

20-min-Glass-Animals-Pilates-by-Anna-Greenberg

20-min-Glass-Animals-Pilates-by-Anna-Greenberg

2. Barre

Barre-in-Strength-Classes

Barre-in-Strength-Classes

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:

>> If you find Barre Class suitable for you, you can access it here! <<

20-min-Rock-Barre-by-Hannah-Corbin

20-min-Rock-Barre-by-Hannah-Corbin

3. Yoga Slow Flow

Slow-Flow-in-Yoga-Classes

Slow-Flow-in-Yoga-Classes

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 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-Slow-Flow-by-Ross-Rayburn

4. Yoga Anywhere

Yoga-Anywhere-in-Yoga-Classes

Yoga-Anywhere-in-Yoga-Classes

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-of-Ross-Rayburn

10-min-Standing-Yoga-of-Ross-Rayburn

5. Core Strength

Core-Strength-in-Strength-Classes

Core-Strength-in-Strength-Classes

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:

However, if you have severe back pain, consider taking classes like these. If not, it can worsen your back pain.

20-min-Core-Strength-by-Rebecca-Kennedy.

20-min-Core-Strength-by-Rebecca-Kennedy.

6. Stretching

Stretching-Classes

Stretching-Classes

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:

You should practice stretching after your muscles are warm, which means you should do it after completing your core exercises.

5-min-Upper-Body-Stretch-by-Matty-Maggiacomo

5-min-Upper-Body-Stretch-by-Matty-Maggiacomo

7. Bootcamp Core

Bootcampt-Core-Classes

Bootcampt-Core-Classes

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-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 instructors you can consider below:

Instructor Recommended Class
Anna Greenberg 20 min Yoga Flow, 30 min Slow Flow, 10 min Body Scan Meditation
Aditi Shah 10 min Peak Performance Meditation, 20 min Focus Flow: Floor Poses, 30 min Morning Yoga Flow
Chelsea Jackson Roberts 30 min R&B Yoga Flow, 10 min Morning Yoga Flow, 30 min Focus Flow: Triangle Pose
Cody Rigsby 45 min Bootcamp: Full Body, 45 min Pop Bootcamp, 45 min Bootcamp
Hannah Corbin 20 min Lower Body Stretch, 20 min Funk Barre, 20 min Hip Hop Barre
Ross Rayburn 20 min Power Flow, 20 min Morning Yoga Flow, 20 min Focus Flow: Chest Openers

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:

1. 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.

Focus-on-your-abs-rather-than-back

Focus-on-your-abs-rather-than-back

2. 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.

Squeeze-your-glutes.

Squeeze-your-glutes.

3. 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.

Keep-the-right-posture-when-running

Keep-the-right-posture-when-running

4. 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.

Fitting-your-bike

Fitting-your-bike

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 add 3-4 back pain support exercises per week to target your core muscles, thereby reducing back problems and preventing them from recurring.

FAQs

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 train with low intensity.

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.

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