Swimmng Exercises For Lower Back Problems

Swimming is one of the most productive exercises for those who are trying to overcome lower back problems. Exercising in water will help the body overcome pain and range of motion issues. Spending at least 20 minutes in the water will help the back get back into shape without providing additional strain or stress. The one exception is swimming with the butterfly stroke, which produces great stress for the lower back and is not recommended.

Toe Raises in the Water

Stand in the pool in waist-deep water. Hold on to the edge of the pool if you need assistance with your balance. Press up on your toes until your heels are at least 6 inches off the pool floor. Hold the lift for 3 seconds and then return to the original position. Do this 10 times, take a 30-second break and then repeat the set. This is a great starting stretch when you are about to do swimming strokes to help your lower back.

Backstroke

You must be able to float on your back in the water. Kick your feet lightly while stroking with your arms in an overhead manner. As you stroke with your right arm, your weight shifts to the right side of your body. As you stroke with your left arm, your weight shifts to the left side of your body. Do this stroke for about 10 minutes and take a 1-minute break. Do it for another 10 minutes.

Running in the Water

Not technically swimming, this exercise is encouraged by many orthopedists. Patients are instructed to run or walk in waist-deep water for 10 or 20 minutes at a time. Running in water provides significant resistance and will help you get your core muscles and your lower back in much better condition.

Freestyle

This is the swimming stroke on your front side, commonly known as the crawl. Swimming on your front while kicking your legs and bringing your arms overhead on a stroke-by-stroke basis will exercise your entire body and give your lower back a major workout. It is important to stretch before swimming freestyle. Try to do this stroke for 10 minutes before take a 2-minute break and repeating the 10-minute swim.