Pool Exercises for Back Pain

Exercising in the water is excellent therapy if you're rehabbing from back injuries or you have overall back pain from arthritis or any other condition. It takes pressure off your lower back and helps reduce back pain in an effective and quick manner. Water cushions the back from additional stress, and if the water is warm (70 degrees or above) it can be more soothing for your back.

  1. Heel and Toe Raise

    • Stand in water that is about mid-chest level. Stand on your tip toes for two seconds and return to a flat-footed position. Then stand on your heels for two seconds. Do each of these about 20 times.

    Bending Slide

    • Stand about 12 inches away from a side wall with your toes pointing away from it. Work your way into a sitting position until your back is against the wall of the pool. Then raise back up. If you need to move backward slightly in order to reach the wall, do so. Repeat this exercise 10 to 12 times.

    Running in Place

    • Running on a track or the street may be difficult for someone with back pain, but it can be much easier in the water. Stand about chest deep, lean slightly forward and run in place for at least five minutes.