Immobilizing a bad back can be just as debilitating as overuse, reports the University of Washington Orthopaedics and Sports Medicine. Muscles and ligaments in the back can tighten up, making movements additionally more difficult. Water exercises can help to loosen up tight ligaments and muscles. The buoyancy of the water reduces stress on the back. Water also provides resistance needed to build strength.
Arm Extensions
Arm extensions in the water can help to alleviate upper back pain. Arm extensions and other arm and shoulder exercises can be performed while sitting on a step in the shallow end of the pool with the water at shoulder level. Keeping palms facing down, patients should raise one arm at a time in front of them and hold it still just under the water for a count of 10. Raising both arms together increases the intensity of the exercise. Next, patients should raise both arms out to the side and hold, lowering the arms and raising them again 10 times. Standing in shallow water with both arms straight out in front, patients can form circles, keeping the arms just below the level of the water. Circular motions should first be done slowly in an outward motion and then reversed to work the entire upper back.
Trunk Bend
Restoring flexibility is another primary concern for people recovering from back surgery or who live with arthritis or other back pain. Trunk bends can help to alleviate the stiffness. Standing in a shallow end of the pool, patients should place their hands on the hips and slowly bend sideways as far as possible, making sure not to twist. Hold for a few seconds and return to an upright position and then bend toward the other side. Repeat 10 times on each side to loosen up tight back muscles.
Leg Extensions
Leg extensions help to strengthen the lower back. They usually are performed in water that comes just above the shoulders of the patient. Patients should start with legs straight and arms held slightly away from the body. They then should swing one leg out in front and return it to the standing position, repeating the move on the other leg. After 10 repetitions, legs should be swung backwards slowly 10 times on each side. The moves then can be repeated by swinging the legs out to each side. After the initial round of warm-up exercises, patients then should march in place for a couple minutes to strengthen the glutes that are attached to the lower back.
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