Five Pool Exercises to Help Ease Back Pain

If you have persistent back pain, the approaching summer is a great time for you to try out pool exercises. Our chiropractors in Cincinnati, OH, have prepared an overview of the benefits of pool exercises and picked the top five for you to start with.

How Pool Exercises Can Soothe Your Aching Back

Before we take a closer look at the top five chiropractor-recommended pool exercises, let’s first get on the same page about why pool exercises are remarkably effective in alleviating back pain and improving overall spinal health:

Buoyancy Provides Support

One of the primary reasons pool exercises are beneficial for easing back pain is the buoyancy of the water. When submerged in water, your body experiences a buoyant force, which reduces the impact of gravity. 

This buoyancy provides support for your spine, alleviating pressure on your vertebrae and surrounding muscles. As a result, you can perform exercises with less strain on your back, allowing for gentle yet effective movement.

Low-Impact Workouts

Traditional exercises, such as running or weightlifting, can exacerbate back pain due to their high-impact nature. Conversely, pool exercises offer a low-impact alternative that is gentle on your joints and muscles. In other words, the water's resistance provides a natural form of resistance training without putting undue stress on your back. 

By engaging in low-impact workouts in the pool, you can strengthen your core muscles, improve flexibility, and enhance overall spinal stability, all of which contribute to reducing back pain.

Increased Range of Motion

Back pain often restricts movement and flexibility, making it challenging to perform daily activities comfortably. The buoyancy and warmth of the water in a pool can help increase your range of motion and loosen tight muscles. 

Core Strengthening

A strong core helps with supporting your spine and maintaining proper posture, both of which are needed for preventing and managing back pain. Pool exercises target the core muscles effectively, as water provides resistance from all directions.

Relaxation and Stress Reduction

In addition to the physical benefits, pool exercises offer mental and emotional relief, which can indirectly contribute to easing back pain. The sensation of being in the water has a calming effect on the mind, promoting relaxation and reducing stress levels. 

Stress can exacerbate muscle tension and contribute to back pain, so finding ways to unwind and decompress is essential for overall well-being. Engaging in pool exercises releases endorphins, the body's natural painkillers, further alleviating discomfort and promoting a positive mood.

Five Pool Exercises That Our Chiropractors Recommend

Without further ado, here are five effective pool exercises:

Superman Stretch

This is a fantastic way to strengthen the muscles in your lower back and improve spinal extension. 

To perform the Superman stretch, begin by positioning yourself at the side of the pool, facing the pool wall. Place both hands shoulder-width apart on the pool edge, ensuring your arms are fully extended. 

Spread your legs behind you, extending them as you float in the water with your belly down. Allow the water to support your weight as you feel a full-extension stretch along your backbone and muscles. 

Repeat this movement at least 10 times to strengthen your lower back and promote spinal flexibility.

Leg Lifts

Leg lifts in the pool are an excellent way to engage your core muscles while minimizing stress on your back. 

Stand in shoulder-deep water with your feet hip-width apart and your arms by your sides. Keeping your back straight, slowly lift one leg out to the side, then return it to the starting position. 

Alternate legs and repeat several times. This exercise helps strengthen the muscles along the sides of your torso, providing stability and support for your spine.

Underwater Squats

Squats are a fundamental exercise for building lower body strength, but they can be challenging for those with back pain. Performing squats in the water reduces the impact on your joints while still providing an effective workout for your legs, glutes, and core. 

Choose a location where the water is chest-deep and get into a position with your feet shoulder-width apart. Lower your body down as if sitting back into a chair, keeping your knees behind your toes and your back straight. Return to the initial position by pushing through your heels, and repeat 10-15 times.

Aim for multiple sets of 10-15 repetitions, focusing on maintaining proper form throughout.

Backstroke/Breaststroke

Swimming strokes such as the backstroke and breaststroke are excellent options for improving back strength and flexibility while providing a low-impact cardiovascular workout. 

Backstroke, in particular, helps to lengthen the spine and open up the chest, relieving tension in the back muscles. 

Breaststroke engages the entire body, promoting core stability and strengthening the muscles that support the spine. 

Incorporate these strokes into your pool routine for a refreshing and therapeutic way to ease back pain.

Kickboard Balance

Kickboard balance exercises are a fun and challenging way to improve core stability and balance, both of which are important when it comes to a healthy back. 

Hold onto a kickboard with both hands and extend your arms straight out in front of you. Engage your core muscles as you float on your back, keeping your body in a straight line from head to toe. Use your legs to propel yourself gently through the water while maintaining balance on the kickboard. 

This exercise helps strengthen the muscles along your spine while improving overall body awareness and coordination.

At Sycamore Chiropractic and Nutrition, our team of experienced chiropractors in Cincinnati, OH, is ready to help you alleviate back pain. Contact us today to set up an appointment.