Back pain afflicts almost everyone at one time or another. According to MayoClinic.com, it is one of the most common reasons for doctor's visits and missed work; usually, the discomfort subsides gradually with home treatment. If your back pain doesn't improve within 72 hours, or is accompanied by fever, numbness or tingling in the legs or bladder or bowel problems, see your doctor. Aquatic exercises, also called aquatherapy, can help alleviate back pain, but you should consult your doctor or physical therapist before starting any exercise regimen.
Step 1
Stand shoulder-deep in the water with your feet shoulder width-apart, trying to keep your stomach muscles tightened. Stride smoothly forward. Remember to keep breathing naturally as you exercise--never hold your breath. The Ohio State University Medical Center cautions if you feel short of breath, dizzy, nauseated, confused or develop a pounding or irregular heartbeat or chest pains--during this or any aquatic exercise--you should stop and immediately tell the therapist or lifeguard.
Step 2
Keeping your weight evenly distributed, walk backward. This exercise allows you to tone and strengthen muscles without having undue stress on your joints. According to the OSUMC, the supporting effects of water mean only 10 percent of your weight to borne by your joints. Your physical therapist or doctor can advise you as to how far you should walk, and how many times you should repeat the exercise.
Step 3
Place your hands on your hips and walk sideways, then walk back to where you started, remembering to breathe naturally the whole time and keep your motions smooth.
Step 4
Slide one foot straight out in front of you while swinging the opposing arm in front of you, and let your other leg and opposing arm go straight back, then switch. Keep your elbows straight while you do this exercise.
Step 5
Stand in water up to your neck, and raise your right leg out to the side, holding it extended for five to 10 seconds. Return your leg to the starting position, but don't put your foot back on the pool bottom; cross it over your left foot. Repeat the exercise 10 times, then perform the sequence with your left leg.
Step 6
Stand in neck-deep water with your feet together, and lift your left knee off the pool bottom, flexed so that your upper left leg is parallel to the bottom of the pool. Then straighten your knee so that your entire leg extends directly outward. Return to the starting position and repeat nine times, then repeat with the other leg.
Step 7
Stand in waist-deep water at the edge of the pool, holding onto the side. Rise up on your toes and hold the position, then lower yourself back down and rise on your heels. Repeat 10 times.
Step 8
Move to deeper water, and bend two flotation noodles around your chest or waist, depending on water depth. Pedal your legs in a circular motion, as if you are riding a bicycle. Point your toes downward as each foot descends.
Things You'll Need
- 2 flotation noodles
