While your bed might be calling your name when you are experiencing back pain, you may want to head to the pool first. When performed gently and safely, water exercises can help to alleviate back pain and prevent future problems.
Back pain is often the result of weak back muscles. A water workout is a low-impact activity that can strengthen those muscles, helping to support the spine. And, unlike exercising outdoors or in the gym, water provides the body with a cushion, helping to minimize your risk of injury.
Being active in the pool is possible at any age, and workouts can be modified depending on the swimmer’s fitness level and condition. Check out the following pool exercises to help alleviate back pain, and try them out for yourself the next time you are in the water.
This pool exercise can be practiced using a kick board or swim bar (a long flotation dumbbell). Move to the shallow end of the pool where you can comfortably stand to begin.
Tip: For a greater challenge, you can try kneeling on the kick board and holding that position as well.
This popular water exercise can be sped up or slowed down, depending on your preference. In order to build strength and mobility, you can try this exercise without standing against the pool wall for more of a challenge.
The Superman stretch is simple, yet effective. Used to help alleviate a strained or sore lower back, it is a great warm-up before moving on to more demanding exercises.
Tip: To give your neck a rest, try putting your face in the water for a few moments at a time, lifting to breathe.
Squats promote body-wide muscle building and help to improve upper as well as lower back strength. In order to complete this exercise, first go to the shallow end of the pool.
Tip: During this exercise, keep your arms bent and close to your body, with palms facing down.
This exercise can help to alleviate current back pain, while strengthening your arm and leg muscles.
Practicing water exercises like these can help alleviate back pain while preventing future problems. Remember – all water exercises should be tailored to fit each individual’s needs. If an exercise feels too strenuous for you or is causing you further back pain, discontinue. Make sure to go over these exercises with your chiropractor or physician before practicing.