Lower back pain is something many of us experience especially as we get older. Muscles tighten up. Previous back injuries start to return and linger. Lower back pain can occur for a number of reasons such as arthritis, osteoporosis, muscle strain or a bulging disc.
But lower back pain can also occur because of things that we can directly address and do something about with exercises and stretching. In many cases, lower back pain also occurs because of weak back muscles, weak stomach muscles or even tight hamstrings.
These days though, who is thinking about joining a gym or visiting a public pool with all that is going on? Healthwise it may not be your best choice especially if you’re in an at-risk group.
6 Pool Exercises For Lower Back Pain
While certain gym exercises can exacerbate back pain – think leg exercises such as squats, deadlifts, etc – using your pool to exercise can be a smart choice since swimming and many pool-related exercises are considered low impact.
Research has shown that men and women who suffer from lower back pain can benefit from the low impact nature of pool exercises without further hurting their back. Case in point a study of 35 men and women called Efficacy of aquatic exercises for patients with low-back pain that concluded the following:
More than 90% of the patients felt they had improved after 6 months of participation in the program. The improvement in physical score was independent of the initial ability in swimming. The results obtained suggested that exercises in water may be one of the most useful modes of exercise for a patient with low-back pain.
National Library of Medicine
With that in mind, here are 6 pool exercises for lower back pain that may help to alleviate the discomfort without making the situation worse.
Swimming
Specifically, freestyle and backstroke tend to be the safest exercises for those with lower back pain. Not only can it help to burn calories and build muscle it can help to loosen tight muscles without aggravating the pain.
Here are two great quotes that I found on Spine Universe from Dan Enz who is a physical therapist, licensed athletic trainer, and sports certified specialist at the UW Health Research Park Sports Rehabilitation Clinic regarding the benefits of swimming and back pain:
The buoyancy of the water counteracts gravity to decrease the compressive load of the spine.
For many people, it allows them to get cardiovascular activity without an increase in pain, which is therapeutic in itself.
Spine Universe
Water walking
Walking in the water is a great way to build cardio without aggravating your back. If you’ve never walked in water you might be surprised to know how difficult and taxing it can be. Of course the slower the walk the less difficult it will be so you can decide how much of a challenge you would like.
Start in the shallow end and work your way to the deep end until you are chest deep, turn around and return to the place you started. Always remember to stand up straight and always pull your shoulders back with good posture. Swing your arms and take long strides that are still comfortable.
Stretching
Standing in shallow water and using a pool noodle as shown above to gently stretch can help to loosen up tight back muscles. For many people abdominal muscles can be very weak and can contribute to back pain.
You can try stretching left to right as shown above and also twist your body at the waist left to right as well.
Flutter kicks
Flutter kicks can be done by resting your arms against the pool wall or using a pool noodle (as shown above). In this case, rest on a pool noodle to support your back and then gently scissor kick with both legs for as long as is comfortable.
You’re working your leg and abdominal muscles but can also loosen up tight back muscles.
Noodle tucks
Similar to the picture above, rest with a noodle behind your head to support your back. Then draw your legs up to your chest. Hold for a count of two and return your legs to the bottom of the pool. Repeat in sets of 10.
You may need to be in slightly deeper water for this one depending on how tall you are.
Aquarobics
Aquarobics is really an overarching term that may refer to many different exercises in the pool. Running or jogging on the spot, water walking, jumping jacks. Whereas those with bad back pain need to be careful, some aquarobics exercises build cardio and get your heart rate up. They are a slightly more challenging set of exercises that may or may not be suitable depending on how bad your back is.
Pool Exercise Items You May Find Useful
There are several items you can buy to use in your pool for exercising including:
- Pool noodle(s)
- Pool weights
- Flutterboard
Conclusion
- Before starting any exercise regimen, check with your doctor to be sure.
- Research has shown that certain pool exercises can not only help you loosen and strengthen your back, but also raise your cardio fitness levels.
- Aim for water temperature between 82 and 86 degrees fahrenheit or 28-30 celsius. You want a range that isn’t cold which can tighten muscles up.