Spring is in the air and for Floridians that means pool time!
The pool can be a great place to help you alleviate back pain. Water workouts are beneficial for anyone dealing with back pain. The water provides a low-impact exercise environment that allows for strengthening of muscles, creating better support for your spine.
When exercising in a pool, the water provides your body a cushion that decreases stress from your back, helping you move more easily and lowering your risk of injury. Water’s unique properties of buoyancy and resistance can help to improve the flexibility and mobility of your joints and increase your range of motion.
Here are some aquatic exercises to try to help alleviate back pain.
1. Flutter Kicking
Hold onto the side of the pool with your face down and your body parallel to the pool floor and slowly flutter kick your leg. Afterward, flip over and pull your legs up towards the surface of the water for a brief stretch.
2. Pelvic Stretch
Stand with your feet on the bottom of the pool, knees slightly bent, and your back facing the wall. Have your arms hanging relaxed in the water. Slowly tuck in your tailbone and pelvis in until your back rounds out. The goal of this movement is to feel like your back is parallel to the wall of the pool by pulling in your abs and pushing your hips forward. Hold for a few seconds and then release.
3. Knee Stretch
Stand with your feet planted on the floor and your arms relaxed at your sides. Start to march in place. With each lift, pull your knee closer to your chest while maintaining your balance in the pool. As your back gets stronger, try pulling each leg to waist level without bending your knees.
4. Pool Planks
You’ll need a pool noodle or something similar to do this routine. Hold the noodle in front of you and then lean forward in the water keeping your back straight. Push down on the noodle to submerge it as you lean further forward to form a semi-plank. Keep your elbows locked. and your feet anchored to the pool floor to maintain your balance during the move. Hold the plank for up to 60 seconds.
5. Pool Push Ups
A push-up is one of the best ways to strengthen your back and core. Start in the shallow end of the pool facing the wall and your feet on the floor. Place your hands on the pool edge. Press your body weight through your hands and lower yourself towards the wall as you arms bend at the elbow. Hold for three seconds and then push off the wall to return to your starting position.
If you are still having issues, we are here to help with all your aches and pains. We want you to move pain free and to the best of your ability so you can enjoy all your upcoming plans.