Best Pool Exercises to Reduce Back Pain

Jul 9, 2021

Do you have back pain after a car accident or slip-and-fall? Or do you sit at a desk for long hours in the day and struggle with back pain because of it? No matter what is causing your back pain, whether it’s an acute injury, poor posture, or a degenerative condition, there are natural and low-impact exercises that can help to reduce your back pain. Talk to your chiropractor in Marietta about your back pain and whether they recommend pool exercises to help address your back pain.

Pool Exercises for a Gentle Impact

Swimming is a low-impact exercise that benefits all kinds of people, from young children to the elderly. This activity is also great for recovery and rehabilitation because your body’s buoyancy in the water helps take the pressure off of your spine and joints so you can move around more freely. The lack of gravity also helps you to experience a greater range of motion than you may otherwise be able to on dry land. Water activities take some of the stress off of your muscles and joints that are typically pressured due to everyday movements and activities.

How Pool Exercises Help Reduce Back Pain

Back pain can lead to your back muscles becoming weaker, stiff, and sore. When you are in pain, it’s natural to try and avoid movements that seem to make that pain worse. However, that can also cause muscles to weaken because they aren’t used as regularly and aren’t getting the stretching and exercises they need to stay strong and supportive. Weakened muscles can also become stiff due to lack of use, which can actually make your pain worse. Participating in pool exercises offers a low-impact, mild way to improve your strength by stretching and flexing those muscles in a gentler environment.

5 Pool Exercises to Reduce Back Pain

Walking in Water

A great way to warm up for pool exercises is by walking in the water. Start off by walking the width of the pool in the shallow end where more of your body is outside of the water. After a few laps, you can move to deeper parts of the water where more and more of your body is underwater. The water will provide resistance to your muscles that helps them get stronger, while also making you lighter so that your body isn’t under so much pressure.

Lap Swimming

Swimming laps is a great way to get your heart rate up and stretch your whole body. When you swim through the water, be sure to keep your head, neck, and spine as aligned as possible. You may want to start off swimming laps across the width of the pool first. Once you increase your stamina, you may try swimming laps length-wise in the pool.

High Knees

This activity can be done standing near the edge of the pool if you want something to hold onto at first to help you balance. Start with shifting all your weight to your dominant leg and bending the knee slightly. Then raise the knee of the other leg up to your chest slowly through the water. Repeat this a few times before switching to the other side. Practicing high knees while your legs are submerged in the water keeps pressure off your knee joints while allowing your back and leg muscles to stretch and strengthen.

Arm and Leg Lifts

Your arms and legs have a big impact on your back and the pool allows you to stretch and exercise in ways you wouldn’t be able to on land. Stand in the pool chest-deep with your arms out to your side and your head, neck, and spine aligned. Then slowly lift one leg up to parallel before dropping it back down. Repeat this motion on both sides and feel the stretch in your lower back, buttocks, and legs.

Water Aerobics

Water aerobics is a great pool exercise that can be done solo or in groups. Many gyms offer water aerobics classes of various ages so you can learn from a trained instructor on how to translate land activities to the water while still getting a great workout. This is a great way to get your blood pumping and increase your strength and flexibility in your whole body.

Visit a chiropractor in Marietta at AICA Orthopedics to learn more about what causes your back pain and how pool exercises can help reduce your back pain!