If you’re experiencing pain and the various medical treatments haven’t offered much relief, pool exercises might be what you need. These are great for your muscles, joints, and bones. As a bonus, you can enjoy your exercise routine with family or close friends to lift your spirits up.
There are a wide variety of water therapy activities for back pain. What you do should address your specific condition. Routines vary from simple (done in a shallow pool to condition your body) to intermediate (using underwater treadmills and other modern exercise equipment).
Understand the basics and know the different pool routines that will help relieve back pain. However, before you perform these exercises, talk to your chiropractor. They can determine which exercises are suitable and offer relevant advice.
Pool Exercises and Chiropractic Care
Water exercises and swimming can support your chiropractic treatment. Pool exercises build and strengthen back muscle to improve posture and relieve back pain. However, you should wait 30 minutes after chiropractic therapy before performing any strenuous exercises.
The key is to be comfortable in the water and know how to swim. This is regardless if you’re swimming at an outdoor public pool or inside your gym’s pool. If you feel like you’re not a decent swimmer, it’s ideal to get basic adult swimming lessons before hopping on this routine.
Gathering the necessary items you need is the initial step — towel, proper swimming outfit, flip flops, and swimming goggles. You may benefit from the use of water exercise tools and flotation devices like kickboards, paddles, and tubing. Using these types of equipment increases your water resistance, and helps build your muscle strength. Additionally, they can help you stay adrift, which makes moving in the water smoother on your joints.
Walking and Lunges
Walking is the first pool activity you’ll likely have to perform:
- Start slow. Once you’ve warmed up, you can gradually increase your speed.
- Jogging in place is another way to level up your warm-up session.
- You can alternate between walking and jogging for at least 10 minutes.
Balance Using a Kickboard
You can perform this routine using a swim bar (a multi-purpose swimming aid) or a kickboard. Position yourself by standing comfortably in the shallow part of the pool to start.
- Balance yourself by sitting on the kickboard.
- Keep your backbone straight and engage your tummy muscles. Make sure your legs are resting naturally. You can either raise your arms to the sides, place your hands on your hips, or hold the ends of the kickboard.
- Hold this position for at least 60 seconds, then rest.
OPTIONAL: You can try kneeling on the kickboard for a greater challenge while holding that position.
Knee Lift While Standing
This is a famous pool exercise that can be done slow or fast, depending on your preference.
- Start by standing against the pool wall (both of your feet should be on the floor).
- Slightly move your one knee upward like you’re marching.
- Try to straighten your leg, whilst your knee is lifted up.
- Do this routine for at least 10 times on each leg.
You can also perform this exercise without having to lean on the wall of the pool to increase mobility and build up strength.
Stretching Like Superman
This routine can effectively alleviate lower back pain and is a great warm-up prior to doing more challenging exercises.
- Start by placing both of your hands on the side of the pool. Arms should be straight and hands should be shoulder-width apart. Do this while facing the pool wall.
- Spread your legs, extending them behind you so you’re floating in the water with your belly down.
- The water should support your weight while your backbone and muscles are in a full-extension stretch.
- Repeat at least 10 times.
This is also a simple routine to practice. You can feel your quadriceps as you push to the side.
- Your body and toes should be facing the pool wall.
- Then start by taking side-way steps.
- Take 10 steps in a single direction then return.
- Repeat twice in each direction.
Hip kicking is a type of plyometric exercise and is a great pool routine for your cardiovascular system. You can use your body as resistance while improving muscle strength.
- Stand facing the pool wall to support your body.
- Move one leg forward, with your knee straight.
- Once done, move the same leg to the side.
- Back to the starting position.
- Move the same leg backward.
- Repeat at least 20 times.
- Do the same with the other leg.
Pool planks stabilize and enhance your core muscles.
- Position yourself by leaning forward, holding the pool noodle in front of you.
- The pool noodle should be submerged in the water while you push your elbows down onto the pool floor.
- Your feet should be on the pool floor as well.
- Hold the position for as long as 60 seconds, or depending on your strength.
- Repeat this exercise 5 times.
Quadruped Aquatic Exercise
A type of pool exercise that can relieve current back pain, and at the same time strengthen your leg and arm muscles.
- Start by floating on your back. If you have a problem doing so, you may use a life jacket or a spotter to raise your trunk. This gives you better stabilization.
- Perform a paddling motion using your arms and legs.
- Paddle for 10 to 15 seconds.
- Rest, then repeat.
Underwater squats bolster muscle building and boost upper and lower muscle strength. Practice this routine in the shallow part of the pool.
- Place your feet hip-length apart while standing straight up.
- Squat like you’re sitting on a chair. Your knees must not go beyond your feet.
- As you squat down, inhale. Then, exhale as you stand up. Make sure to involve your core muscle, and keep your back straight.
- Repeat 10 times.
- Rest, and repeat another 10 times.
Don’t forget to keep your arms close to your body and bent while doing this exercise. Your palms should be facing down.
Push-ups are great swimming exercises for back pain. They utilize both the pectoralis and back muscles, which contributes to forward motions when swimming.
- Place your arms shoulder-width apart on the pool edge, while standing by the poolside.
- Raise your body up by placing weight on your hands. Make sure your elbows are bent slightly.
- Hold for 3 seconds then lower your torso slowly.
- You can also do wall push-ups on the poolside. Just place your hands shoulder-width apart on the pool’s edge with elbows bent.
- Slowly lean your chest toward the pool wall, push back, then repeat.
Back pain can be detrimental to your quality of life. You can’t even stand up from sitting for so long without complaining of a sore back. The good thing is that there are a variety of simple back pain relief exercises available. Augment your pool exercises by taking advantage of chiropractic services. Fairway Chiropractic Centre is at your service. We aim to provide services that help improve your overall mind and body condition. Visit our webpage or give us a call at 519) 748-5535 to book an appointment.