For those who experience back pain, pool exercises can be easier on their joints and help to ease the back pain. During the summertime, there is easier access to outdoor pools or other water sources to help with aerobic exercise. Swimming is low impact so it’s a great way to get some physical exercise without making your joint or back pain worse.
Not all exercises are created equal. These exercises are easy to do and can do wonders for your back. Here are 5 exercises that you should focus on this summer.
Flutter Kicking
This common movement is likely something that you did while learning to swim for the first time. Using that common technique, this pool exercise requires your to hold on to the side of the pool and gently scissor kick. You can complete this maneuver with your body parallel to the pool floor and after you are done with the exercise you can flip over and pull your legs up towards the surface to stretch the lower half of your body.
Pool Planks
This pool exercise will require a pool noodle or something to hold onto in front of you. Hold the pool noodle out in front of you and then lean forward in the water, keeping your back straight. Next, push down on the pool noodle and submerge it as you lean further forward to form a semi plank. Make sure to keep your elbows locked and your feet anchored to the pool floor so that you don’t lose your balance. Hold this half plank position for 60 seconds.
Four-way Hip Strength Exercise
In order to maximize your pool exercises you will need to use forward, back and side to side movements. The four-way hip strengthening pool exercise starts with grasping the side of the ppl with your arms and bracing your core while performing sets. First, start with a set of straight leg hip flexion, by kicking your leg in the front, extensions by kicking to the back and adductions by extending your leg straight out to the side.
The deeper the water and the greater force and resistance from the water will help you gain more strength in your lumbo-pelvic region and hips.
Knee Stretch
This pool exercise should be completed in the shallow end of the pool. 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 still balancing in the pool.
Over time as your back gets stronger, you can try pulling each leg to waist level without bending your knees.
Pelvic Stretch
With your feet planted on the floor and your back facing the pool wall, have your arms hanging relaxed in the water. Slowly tuck your tailbone and pelvis in until your back rounds out. The whole goal of this pool exercise 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 just a few seconds and then release.
Pool Push Ups
Pushups are the best way to strengthen your back and core. Start in the shallow end of the pool facing the wall, with your feet on the floor, place your hands on the pool edge and press your body weight through your hands and lower yourself towards the wall and bend your arms at the elbow. Hold this position for three seconds and then push off the wall to your starting position.
For all of these pool exercises, start off slow and build up to more repetitions over time. As your strength builds, you can increase the amount of reps, how long you hold the position or how many exercises you do.
Health And Wellness Chiropractic
For those with chronic pain, chiropractic treatment, combined with low impact exercise is the best way to help ease the debilitating pain. Our team specializes in the treatment of headaches, neck pain, back pain, and other joint conditions. Our two certified doctors and our staff are willing to help you in the best way possible.
Located in Layton, UT we are available to help all those individuals with back pain who want to gain more control of their life. With chiropractic treatment you can decrease inflammation, improve your range of motion and decrease pain.
Chiropractic treatment won’t always be available and while you travel this summer, pool exercises can really help. If you have questions about your pain, what treatment we provide or what exercises are best for you, give us a call. Contact our office M-T 9 a.m.-12 p.m. or 1:30-6 p.m. and Friday 8:30-1 p.m.
