Stationary Bike Riding on a stationary bike can increase blood flow and reduce back pain. When biking, aim for a moderate intensity for up to 30 minutes. You can use the RPE (Rated Perceived Effort) scale to measure intensity. On a scale of difficulty from 6-20, aim to work at about a 13 or 14. The RPE scale correlates with heart rate. 13 or 14 RPE is roughly 130-140 beats per minute for an adult under 40 and about 100 beats per minute for seniors. Adults between 40 and 65 should aim for about 120 beats per minute. Power Walking You can power walk outside, on a track, or on a treadmill. You should wear supportive footwear and aim to keep your heart rate over 100 beats per minute throughout the walk. Walk for anywhere between 15 and 30 minutes. Water Aerobics Water aerobics reduce ground impact forces that can cause damage to your spine. Aim to keep your heart rate over 100 beats per minute. References: https://www.spine-health.com/wellness/exercise/low-impact-aerobic-exercise https://www.spine-health.com/wellness/exercise/pain-relief-and-aerobic-benefits-exercise-bike https://www.ncbi.nlm.nih.gov/pubmed/15944883