Aquatic Back Exercises

Doing aquatic exerises can strengthen your back and ease your back pain.

Exercising in water is good for people who are older and arthritic because there is no jolting impact on the body as there is in aerobic exercises, which can hurt aching joints and muscles. When in water there is less stress placed on your joints. If your back is giving you problems, consider doing aquatic exercises to relieve the pain and strengthen your muscles and joints.

Walk

Walk in chest-high water. Walk forward and then backward. Use hand floats or light weights (which you hold in your hands) and this will make walking in water more demanding and challenging. This is a good workout for the lower body, including the back.

Leg Lifts

Hold onto the side of the pool with your right hand. Extend your left leg forward. The right leg, which you are standing on, is slightly bent at the knee. Bring your left leg back to the starting position and then repeat the extension. Do this 10 times and then repeat on the other leg, turning around and holding onto the pool with your left hand. This strengthens your back muscles.

Floating

Face the pool wall and grab onto the side of the pool using both of your hands. Allow your legs to float up to the surface behind you. Extend your arms, so that you are pushing yourself away from the wall. This exercise extends all parts of your back and helps strengthen it. You are essentially floating on your belly while holding onto the wall.

Stretch

Stand approximately two feet from the side of the pool with your hands placed on the edge of the pool. Your arms should be straight and extended forward. Step back onto your right foot and bend your left knee. Keep the heel of the right foot on the pool floor. Lean forward toward the wall but keep your arms straight as you do this. You will feel a pull on the back part of your lower right leg. This is a good stretch. Repeat it on the other side. Hold each stretch for approximately 15 seconds. Repeat on each side four times. This stretch strengthens your back and your legs.

Bending Knees

Hold onto the side of the pool with your right hand. Bend your left knee to the back and grab the left ankle with your left hand. Pull the left foot in toward your buttocks. Hold for 15 seconds. Turn around and put your left hand on the wall and repeat the exercise using your right leg. You will feel the pull in your thigh and in your back.

References

• Spine Health: Water Exercise Therapy
• Medical Center, OSU: Lower Aquatic Exercises and Stretches