Ways to Use Water Exercises for Back Pain

Water exercises have become very popular in the last few years. There are a number of reasons for the same. One of the most prominent reasons for these exercises to have become popular is that they cause almost no impact on the joints, where most of the injuries are located and in turn help in the healing process. Doing the water exercises for back pain, not only help in getting rid of back pain, but also strengthen the muscles in the back, hip and core, all of which have an important role to play in strong spine. If you have to closely observe the back exercises, one will see that movements are resisted by the water flow, which causes the muscles to strengthen.

Tips on How to Do Aqua Exercises to Treat Back Pain

When one exercises in water, the weight of the body is supported by the water, which in turn brings relief from a stiff and painful back. Also since the weight is taken care of, a wide range of motion can be performed with ease. Like is the case with all forms of exercise, warming up is a ‘must’ while exercising in water as well. The warm up session should be at least of 5 minutes in duration and it should be done before entering water. It will prove beneficial on three accounts, namely breathing pattern, body temperature and heart rate. Although one exercises in the water, staying hydrated is necessary while doing the water exercise. To deal with back injuries, it is advisable to exercise in warm water, so that the back is comfortable. It will help in relaxing the muscles, better blood circulation and also loosen the tightened muscles of the back. All of which will contribute to faster healing process.

Aquatic Exercises for Back Pain

Water Squat
One of the water exercises for lower back pain are the water squats. These are similar to the squats performed on land. Stand at about one foot distance from the wall of the pool with shoulder width distance between both your feet. Activate your core and the abdominal muscles and slowly lower yourself as you slide down to come into a squatting position with your thighs parallel to the floor. Hold the position for a few seconds and slowly come back to the starting position.

Standing Leg Raises in Water
Stand in about chest deep water, but closer to some kind of support. Lift the leg up that is not closer to the wall in water and hold for about 5 to 10 seconds. Slowly lower the leg, but place the foot on the opposite foot and repeat the exercise 10 to 12 times, before you turn and repeat the exercise with the opposite leg.

Knee to Chest in Water
This exercise should be done by standing closer to the side of the pool. Balance all the weight on the left leg, which should be bent a little in the knee. Now slowly extend the right leg in front of you, as you use the side of the pool for support. Gradually bring the right knee closer to the chest and then extend it out straight again, but do not lower it. Repeat the exercise 8 to 10 times before you switch sides.

Pull Ups in Water
This is one of the water exercises for upper back pain. Many people find it difficult to perform this exercise on land, however, the buoyancy of water will make the exercise easy to be performed. Place your hands about shoulder width apart from one another on the edge of the pool. Now gradually bend your knees and lift your legs off the floor as you slowly try to straighten your arms out. Then gently pull the shoulders behind and bend the arms in the process to pull oneself up. Try to lift yourself, till your chin is above the edge of the pool. Slowly release and repeat the exercise.

These were some of the aqua exercises for back pain. If you suffer from acute back pain, then it is advisable to consult your physiotherapist before you do these exercises. Taking your pain into consideration, he will be able to recommend the right exercises for you.