How to Perform Aquatic Exercises to Reduce Back Pain

Performing aquatic exercises can offer many rewards. Even nonswimmers can benefit from the physical effects that water provides. Frequently recommended to treat lower back pain, aquatic exercises use the buoyancy of water to counteract gravity. They lift your body and give you a feeling of weightlessness that is easy on your joints and bones and relaxing on your muscles. In fact, according to Rice University and Wellness Center, upon hitting the water, 90 percent of your effective body weight is eliminated. Additionally, aquatic exercises not only provide resistance to strengthen your back but also release endorphins that reduce the perception of pain.

Things You'll Need

  • Swimming pool
  • Flotation device
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Instructions

  1. Aquatic Exercises

    • 1

      Perform back brace kicks. Otherwise known as wall flutter kicks, back brace kicks stretch not only all regions of your back muscles and joints but also your shoulders and legs. In chest-deep water, brace your back against the wall of the pool. Outstretch your arms, grasp the side of the pool with your hands and raise your hips and legs. With straight legs, perform shallow flutter kicks. Consider wearing a flotation belt for safety and back support.

    • 2

      Reduce lower back pain caused by arthritis, disc problems or injuries to the lumbar area by regularly performing aquatic exercises such as the imaginary chair. Stand in waist-deep water, squat and brace your spine against the wall of the pool, mimicking sitting in an imaginary chair. Place your arms and palms against the wall of the pool. Keeping your feet planted on the bottom of the pool and your arms straight, move both arms forward six inches, then back. Complete 20 repetitions, gradually working up to 50.

    • 3

      Alleviate tight hamstrings. Tight hamstrings can lead to lower back pain and postural problems. According to the website SportsInjuryClinic, "Tight hamstrings can cause the hips and pelvis to rotate back, flattening the lower back and causing back problems." To help relieve tight hamstrings, perform underwater hamstring stretches. Stand toward the wall of the pool in chest-deep water. Extend your arms and grasp the side of the pool with both hands. Place your left foot toes-up against the wall. Keeping your arms straight, gently straighten your left knee as far as possible. Breathe deeply and hold for 30 seconds. Repeat on your opposite leg.

    • 4

      Walk or march through the water. Walking and marching in all directions -- forward, backward and sideways -- works your muscles and helps strengthen your lower back. For a more challenging variation, add hand floats, foam noodles or light weights.