Relieve Back Pain with These 5 Simple Pool Exercises

If you're struggling with back pain, you may be looking for ways to relieve discomfort without the strain of traditional workouts. Fortunately, exercising in the water can be an excellent solution. The buoyancy of water supports your body, reducing pressure on your joints and muscles, while providing resistance to help build strength.

At Derryberry Chiropractic, we believe that staying active can be key to managing and alleviating back pain. Below are five pool exercises that can help you strengthen your back muscles and reduce pain, all while enjoying the soothing effects of weightlessness.

1. Water Walking or Jogging

One of the simplest and most effective exercises for easing back pain is water walking or jogging. In chest-deep water, walk or jog forward and backward across the pool. The resistance of the water provides a low-impact cardio workout that helps strengthen the muscles along your spine without straining them.

Benefits:

• Improves circulation.
  
  

• Strengthens the lower back and core muscles.
  
  

• Increases flexibility.
  
  

Tip: Try using ankle weights for added resistance, but make sure they are not too heavy to avoid putting too much strain on your lower back.

2. Leg Lifts (Floating or Holding the Pool Edge)

To perform leg lifts in the pool, float on your back while holding the pool edge for support, or simply lie on your stomach with your arms stretched out in front of you. Slowly lift one leg at a time, keeping it straight. As you lift each leg, engage your core to stabilize your body.

Benefits:

• Targets the lower back, glutes, and hip flexors.
  
  

• Builds strength without the added pressure of traditional weight training.
  
  

Tip: Start with a few repetitions per leg and gradually increase as your strength improves.

3. Pool Squats

Pool squats are a great way to work on strengthening your quads, hamstrings, and lower back. Stand with your feet shoulder-width apart and squat down into a seated position, making sure to keep your knees in line with your toes. The water will help support your joints, reducing strain while still offering resistance to strengthen muscles.

Benefits:

• Strengthens the legs and lower back.
  
  

• Promotes good posture and balance.
  
  

Tip: Add ankle weights to increase resistance and get more out of your workout without additional strain.

4. Backstroke with Focus on Core

Swimming the backstroke not only provides a full-body workout but also focuses on building strength in the lower back and core. As you swim, keep your movements smooth and controlled, engaging your core to maintain stability and support your spine.

Benefits:

• Relieves back tension.
  
  

• Strengthens the core and back muscles.
  
  

• Improves posture.
  
  

Tip: If you're new to swimming, try incorporating backstroke into your routine for a few laps, then switch to other strokes as you build endurance.

5. Water Bicycles

A water bicycle exercise targets the core, lower back, and hip flexors. While standing in the pool (waist-deep), move your legs in a circular motion as if you were pedaling a bicycle. Focus on keeping your back straight and maintaining a slow, controlled movement.

Benefits:

• Engages the entire core and lower back.
  
  

• Increases flexibility and mobility in the lower back.
  
  

Tip: Use the pool’s edge for support, especially if you're new to the exercise.

The Benefits of Exercising in Water

Water exercises offer several benefits for those dealing with back pain:

• Weightlessness: The buoyancy of water reduces the weight your body bears, which eases pressure on the spine and joints. This makes it easier to perform exercises that might be too painful or strenuous on land.
  
  

• Resistance: Water provides natural resistance, helping you build strength in your muscles without the need for heavy weights. This is especially beneficial for those with chronic back pain.
  
  

• Low Impact: The water's cushioning properties make it much gentler on your body compared to land exercises. You can strengthen muscles without worrying about causing further strain on your back.
  
  

Why Use Weights in the Pool?

Incorporating ankle weights or wrist weights into your pool exercises can enhance your workout by adding resistance, which helps strengthen muscles, including the back muscles, more effectively. However, it’s important to start with lighter weights to avoid overloading your muscles, especially if you're new to water exercises. The key is to focus on controlled movements to avoid straining your back.

Get Started with Pool Exercises at Derryberry Chiropractic

If you’re ready to take the next step in relieving back pain through exercise, we’re here to help! At Derryberry Chiropractic, we can work with you to develop an exercise plan tailored to your specific needs. Whether it’s incorporating pool exercises into your routine or addressing your back pain with chiropractic care, we’ve got you covered.

Visit us today at:
5700 Southeast 74th Street, Oklahoma City, OK 73135
Call us at: (405) 701-5777 to schedule your appointment and start feeling better!