Aquatic Exercises to Strengthen the Back

Back pain is a medical condition suffered by many people While the causes may vary, the symptoms usually tend to hinder every individual's daily activities. Aquatic back exercises can help alleviate this pain. The Ohio State Medical Center says that hydrotherapy "reduces stress on joints by making it necessary to support only 10 percent of body weight." Several exercises to help the back can be done in a swimming pool.

  1. Lower Back Stretch

    • Standing in waist- to chest-deep water, put one hand in the air over your head and the other hand on your hip. Pull your raised hand over your head while stretching your lower back and side. Hold this position for 15 to 20 seconds, relax, and repeat with the opposite arm. Repeat on each side 10 to 15 times.

    Side Leg Raises

    • Standing in waist-deep water, put one hand on the side of the pool and the other on your hip. Lift the leg farthest from the wall to the side, hold for 10 seconds, and release. Repeat 15 times, then turn your body around to switch to the other leg. Complete the raises 15 times for this leg as well.

    Leg Circles

    • Standing in waist-deep water, put one hand on the side of the pool and the other on your hip. Lift the leg farthest from the wall forward and make 10 large circle motions. Repeat this process with the opposite leg.

    Imaginary Chair

    • Stand in waist-deep water with your back to the pool wall. Slowly squat into a sitting position, then stand. After you get the hang of it, add quickly pumping arms. Repeat this 50 times, take a 30 second rest and repeat.