8 Aquatic Exercises for Your Lower Back without Tools

By Savanna Stone
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Why getting in the pool will benefit you


The simple act of being in a pool can do wonders for your respiratory health, cardiovascular fitness, muscle balance, range of motion and flexibility, increased blood flow, ability to relax, and joint pain relief. 


How does it work?


Water buoyancy puts less stress on your joints and muscles giving you the ability to relax and giving you a moment of pain relief while you’re in the pool. Buoyancy also allows you to perform exercises without extra strain on your joints, increases your range of motion, and improves your flexibility. 

The hydrostatic pressure of water also adds many important benefits for your body. Hydrostatic pressure is a force on your body by the water molecules. Just being in the water will increase blood flow and improve your respiratory health and cardiovascular fitness. 

As you do these simple resistance training exercises in the pool, it will help you create muscle balance in your body, reduce your joint pain, and improve your overall health. 


If you want to learn the best swimming strokes for your back pain, click here


Aquatic therapy for your lower back


Walk back and forth

Walking back and forth, forwards and backwards, will help strengthen your core as you try to find your balance and push against the water. 



Side steps

Face the side of the pool, holding onto the wall for support if you need it. Step out to your left and then bring your right foot to your left and repeat. Do this both ways. 

Roman twists

Lean against the wall and hold onto the side of the pool or a railing. Bend your knees in to your body. Twist from side to side. You can also do knee ups in this position by just bending and straightening your legs. 




Elbow to knee

While standing in the pool, tap your right elbow to your left knee. Do this on both sides. 



Fingers to toes 

While standing in the pool tap your right hand to your left foot (or fingers to toes). Do this on both sides. 



Step ups

Using the stairs of the pool or bringing a step into the pool, stand on the step and step down one foot at a time and then back up. Alternate sides. 

Side steps

Using the pool stairs or a stepping stool in the pool, stand on the step and step down to the side and back up. Do this on both sides. 



Bicycle Kicks

Lean against the wall and hold onto the side of the pool or a railing. Kick your legs like you’re riding a bike or kick with straight legs. 






References

ACTIV Chiropractic. (2015, February, 17). 8 Low back/injury exercises in the pool/hydrotherapy. Retrieved from https://www.youtube.com/watch?v=GjHMoj3HT8I

ACTIV Chiropractic. (2015, July 20). 10 pool low back exercises with floats. Retrieved from https://www.youtube.com/watch?v=8p9TBuIMmIo

Asher, A. (2020, February 9). A water exercise routine for back pain. Retrieved from https://www.verywellhealth.com/water-exercise-routine-for-your-back-296860

Aqua Exercises. (2018, May 20). Aqua exercises for hips. Retrieved from https://www.youtube.com/watch?v=wlWLU3qS5fA

Canyon Ranch. (2019, July 26). Water Workouts for Back Pain. Retrieved July 08, 2020, from https://www.canyonranch.com/blog/fitness/water-workouts-for-back-pain/ 

McCance, S. (2016, August 04). The Best Swimming Workouts for Low Back Pain. Retrieved July 08, 2020, from https://medium.com/@mccancemd/the-best-swimming-workouts-for-low-back-pain-639ad8831ec9

Movement for Life. (2017, April 16). Hip exercises in the pool setting. Retrieved from https://www.youtube.com/watch?v=cRG4zR-rwzw

Oeverman, S. (2017, May 27). Why Aquatic Therapy? Retrieved July 08, 2020, from https://www.brainline.org/article/why-aquatic-therapy

Person. (2019, October 08). Exercises for Arthritis: Why swimming is so good for arthritis. Retrieved July 08, 2020, from https://www.swimming.org/justswim/exercises-for-arthritis/ 

Summit Orthopedics. (2019, June 06). Swimming: Good For Your Joints-And Your Heart. Retrieved July 08, 2020, from https://www.summitortho.com/2014/09/30/swimming-good-joints-heart/