Backyard swimming pool
An aching back shouldn't keep you from pursuing normal activities. Lower back problems decrease the most with continued gentle exercise. There's no better way to carefully strengthen and stretch the muscles of the lower back than in a pool. Northwest Health Sciences University states that water therapy can help reduce swelling, improve circulation and often results in increased flexibility because the effects of gravity can't be felt in the water.
Core Muscles
The abdomen works in tandem with a group of muscles called the core muscles. This group includes the abdomen, lower back, hips and pelvis. Strong stomach muscles actually help prevent lower back pain as well as help control good posture. Certain land-based exercises benefit this area quite well. Translating these exercises to the pool provides an easy, simple way to gently rejuvenate the lower back.
Sit-ups
Warm up with gentle stretches on land before performing these exercises. Once in the pool, place your back to the pool wall and stretch your arms along the edge for balance. The water should be deep enough for you to extend your legs straight down. Straighten your body and place your legs together. Lift your legs together, bending at the knee until your knees approach your chest, then your legs. Don't jerk. Instead, work slowly with the movement of the water. Perform 10 repetitions of this modified water sit-up. You can also use a noodle or float ring to perform this exercise.
Water Cycling
Stretching the lower back often gives pain sufferers immediate relief as the lower back muscles flex and stretch. Bicycling on land offers an excellent way to stretch the lower back muscles. You can do a simple exercise in the pool by floating inside a ring or holding onto a float. Pedal your legs like you would a bike for a set period. Tailor the length of time to your physical fitness level.
Squats
Some options for exercising in water include core-strengthening exercises such as squats. Stand in waist-deep water with your feet planted firmly shoulder-width apart on the pool bottom. It might also help to hold onto a float or noodle for stability. Bend your knees, squatting down into the water until your thighs are parallel with the pool bottom. Don't extend your knees in front of your feet.
Water Walking
Penn State Hershey Orthopaedics recommends walking as therapy for lower back pain. The lifting movement of the legs gently works lower back muscles. Use a noodle to help keep your body upright as you walk around the low end of the pool. You'll benefit most from this form of exercise if the water reaches chest height.
Lap Swimming
Using a kickboard or swimming laps can arch the back, causing additional pain to the lower back region. For this reason, it's best to limit stroke swimming until your back strength increases and pain lessens. If you must swim laps, limit your strokes to the elementary backstroke, backstroke, sidestroke or freestyle, which will stretch your back muscles. Avoid doing breaststroke until you're pain-free, since the arching movement of this stroke can aggravate an injury. The kicking motion offers plenty of movement to stimulate range of motion, so even that simple motion with a kickboard will benefit your lower back.
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