Regular exercise can help with back pain, but those with back pain should choose a low-impact type of exercise so it doesn't add stress to the spine or other joints. Water can be a good option for exercising without putting stress on your back. Research shows that underwater exercises that strengthen your leg, abdominal, and buttock muscles or stretch your hips, back, and leg muscles can help with back pain. Walking in water and swimming can also be beneficial. Water has a buoyant effect that helps reduce stress on the back and joints. When you move, the friction with the water creates resistance, which can help strengthen the muscles around your joints and back. Talk to your doctor before starting an exercise routine, especially if you are concerned that your back pain will get worse.
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Method 1 of 3: Taking a Water Walk
Step 1. Use water shoes
Wearing water shoes can help if you have balance problems. You can buy it at a large shoe store or sporting goods store. Look for shoes that have good traction, and make sure they feel comfortable.
- Water shoes, as the name implies, are shoes designed for use in water. These shoes allow water to enter and dry immediately when you get out of the water.
- Plus, these shoes feature a sole with traction, and that means you'll have a better grip on the pool floor.
Step 2. Step across the pool
Start at the shallow end. It doesn't matter how shallow the end of the pool is. Just start at that end and work your way down a little deeper, until the water reaches about mid-chest. Walking on water is just as it sounds. You spend time pacing back and forth across ponds, just as you would on land.
Step 3. Watch your steps
Steps should be as far as possible as you cross the pool. Also, make sure you don't walk on tiptoe. Also make sure you swing your arms as if you're not in water.
Step 4. Keep your back straight
You must maintain an upright posture while doing this movement. Also, keep your core muscles tight so you don't lean to one side or forward.
- This exercise is a great way to deal with back pain because it allows you to stay upright while building back strength.
- However, bending forward or sideways can increase back pain if you're not careful.
Step 5. Add weights or other equipment
If you find this exercise too easy, add equipment to make it a little heavier. For example, you can use a hand web to add resistance as you move through the water.
- You can also add a weight belt.
- Another option is to use ankle weights.
- If you have trouble maintaining an upright position, just use a flotation belt that will help you stay upright.
Step 6. Change your direction
You can also walk backwards in the pool, but be careful not to bump into other people. Another option you can do is to walk sideways. Both options can increase your range of motion.
- You can also step into the deep end. If you can't swim, wear a life jacket or other equipment to float.
- To walk in deep water, simply move your arms and legs as if you were walking to propel your body forward. You can also use water noodles to help you float. You can ride it like you would a horse, pulling it a little higher at the back.
Method 2 of 3: Using Onsite Exercise
Step 1. Try the knee-to-chest exercise
You must be at the edge of the pool to do this exercise. Hold on to the pool wall with your right hand to maintain balance. Chest-deep water is perfect for this exercise.
- Place your right foot as close to the wall as possible. Support your body weight with this leg only, bending your knees.
- Lift your left leg, bending your knee. Raise your legs as high as possible. The main goal is to bring the legs to the chest.
- Repeat five times for each leg.
Step 2. Work your hip muscles
Stand facing the pool wall and hold on. With your back straight, lift your right leg out to the side. Lower the legs to the starting position. Your left foot should remain stable on the floor.
- Don't twist your ankle. You just need to raise your legs as high as possible without turning.
- Lift the leg eight to ten times or until you are tired, then switch to the other leg.
- Try to exhale as you lift your leg and inhale as you lower it.
Step 3. Try the “Superman” exercise while facing a wall
Stand facing the pool with your hands on the edge of the pool. Slowly stretch back, with both legs straight. Your body should look like Superman is flying.
- Hold this position for a few seconds before lowering your legs.
- Repeat five to 10 times.
- Make sure you don't stretch your back too far while doing this exercise.
Step 4. Try a one-legged balance exercise
Balance, or “proprioception”, is an important part of back health. Try standing on one leg while standing in the pool. To complicate this exercise, try closing your eyes.
- Hold this position as long as possible without making you uncomfortable.
- Repeat four or five more times, and then do the same exercise on the other leg.
Step 5. Ride the bike for a stronger abs
Cycling in the pool can strengthen your abdominal muscles, which in turn will help with lower back pain. Start by placing your elbows on the edge of the pool, facing out. You need to be in a deep enough part of the pool that you can move your feet without hitting the floor.
- With your feet slightly in front of you, rotate your feet in the water as if you were riding a bicycle. In other words, lift one knee, and roll your leg forward in a circular motion moving backwards. At the same time, the other leg should be on the other side of the circle you're making, turning from front to back as well.
- You can also use this move to move through the water. Just use your arms, and let your legs move you. You can use water noodles to help you float.
Step 6. Try the double leg lift
Lean against the wall again. Place your elbows on the edge of the pool as a support. Lift both legs at once, and then push the legs down again. A chest-high water depth is suitable for this exercise.
- Keep your legs straight.
- Another option is to sit by the pool and do the same exercise. Sitting by the pool will make this exercise easier.
Step 7. Squat under the water
Go to the end of the shallow pool. Position your feet about hip-width apart. Squat in the water with your knees bent. Also, push your buttocks back in the water.
- You can achieve this position as if you were sitting in a chair.
- Try not to position your knees beyond the tips of your toes.
- Inhale as you crouch, and exhale when you stand back up. When you stand, make sure to keep your core tight and your back straight.
- During this exercise, your arms should be bent but close to your body. The palms should face down.
Step 8. Try pull-ups
Stand by the wall, holding on to the edge of the pool. Use your arms to push your body down in the water, keeping your legs bent. Then, pull the body as far as possible. You must be at chest level in the water to do this exercise.
- Try to lift your body as high as possible. Don't worry if you can't reach your maximum height yet.
- Of course, if your back starts to hurt more, it's important to stop what you're doing.
Step 9. Perform a half-hanging jumping jack
Go to the shallow end of the pool, and stand with your feet together. Start by doing normal jumping jacks, just like you would on land. Kick to the side so that the distance between each leg is wide. As you do so, raise your arms above your head.
- As you return to the starting position, try not to touch the bottom of the pool before you kick back your feet. Lower your arms as your legs come back together.
- You can also perform a full-hanging jumping jack by not touching the pool floor at all.
Step 10. Do the knee-tuck exercise
This exercise works the abdominal muscles with the help of water resistance. Basically, you're standing still in chest-deep water. Then, pull your knees toward your chest, moving them together.
- To make the move more difficult, jump to lift your knees faster.
- Also, make sure to keep your head straight so you don't put your head in the water.
Method 3 of 3: Using Movement Exercises
Step 1. Try lunges
Lunges in the water are almost the same as those done on land. Do this exercise at the shallow end of the pool, leaving plenty of room to move forward. You need at least 3 to 4.5 meters of space in front of you to do this exercise.
- Step your right foot wide forward. Bend your left knee down, until it almost touches the bottom of the pool.
- The right thigh should be parallel to the floor, and the knee should form a 90-degree angle.
- Keep moving forward, using alternating legs.
Step 2. Take a kick to get you across the pool
Take a kickboard and use it to float. You can also use water noodles. Hold onto the floating equipment face down and make a kicking motion to propel yourself forward.
- You can alternate your legs or try a mermaid kick (legs kick together like a mermaid's tail).
- You can also do a frog kick, like the one you use when swimming the breaststroke.
- If you want, you can hold on to the edge of the pool.
Step 3. Swim a few laps
Of course, you can go the old way by swimming a few laps. Swimming will move the whole body and help with back pain. You can swim in the breaststroke, backstroke, freestyle, or even the butterfly, whichever you prefer.
- To make it easier for you to move, try setting goals for yourself. Setting a goal of how many laps you will do can make you move faster.
- In addition, listening to music can also provide motivation without you knowing it. Purchase waterproof headphones and a waterproof cover for your phone or mp3 player.
Tips
- If you want to train in a group, join a water aerobics class. Tell the instructor about the condition of your back before starting so he or she can modify the exercise for you.
- Take a break after completing the exercise routine. Your muscles must be tired. Drink plenty of water before and after your workout to hydrate your muscles.
- If you're not familiar with these underwater exercises, do some of them. It will be easier to reduce back pain if you gradually increase the exercise period from 10 minutes to 30 or 45 minutes. Add 5 minutes each week.
- If you are doing outdoor exercise in water, apply a waterproof broad-spectrum sunscreen, at least SPF30. You may also consider wearing a hat, swimsuit or rash guard, and sunglasses.
- Watch your movement speed. By moving faster in the water you can increase the resistance to the exercise and make the exercise more difficult.
Warning
- Stop immediately if you feel an increase in acute pain. Fatigue and muscle aches are normal, especially in the early stages. Drink water and stretch between workouts to reduce muscle soreness.
- Although water therapy is safe and effective, there are certain conditions that require caution. Water therapy should be avoided if you have any of the following conditions: fever, incontinence, severe heart disease, infection.
