Swimming and water exercises can help people with acute or chronic back pain in their fitness journey without placing stress on the back. Swimming is low impact, does not involve weights, and the water provides active resistance, making the exercise more effective. Not all exercises are equal, even in the pool. Focus your efforts on these five swimming exercises for a sore back here.
1. Flutter Kicking
This is something you probably did when you were learning to swim. Hold onto the side of the pool and gently scissor kick. You can do this face down with your body parallel to the pool floor. Afterward, flip over and pull your legs up towards the surface of the water for a brief stretch.
2. Pelvic Stretch
Stand with your feet on the floor of the pool and your back facing the wall. Have your arms hanging relaxed in the water. Slowly tuck in your tailbone and pelvis in until your back rounds out. The goal of this movement 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 a few seconds and then release.
3. Knee Stretch
Move to the shallow end of the pool for this exercise. Stand 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 maintaining your balance in the pool. As your back gets stronger, try pulling each leg to waist level without bending your knees.
4. Pool Planks
You’ll need a pool noodle or something similar to do this routine. Hold the noodle in front of you and then lean forward in the water keeping your back straight. Push down on the noodle to submerge it as you lean further forward to form a semi-plank. Keep your elbows locked. and your feet anchored to the pool floor to maintain your balance during the move. Hold the plank for up to 60 seconds.
5. Pool Push Ups
A push-up is one of the best ways to strengthen your back and core. You can modify this move during your swim to get the same benefits. Start in the shallow end of the pool facing the wall and your feet on the floor. Place your hands on the pool edge. Press your body weight through your hands and lower yourself towards the wall as you arms bend at the elbow. Hold for three seconds and then push off the wall to return to your starting position.
Start slow and build the number of repetitions as your back gets stronger. If you have any questions about your back pain or need further evaluation, give us a call at 770-929-9033 for more information or click here if you have anymore questions about swimming exercises for a sore back.