Pool exercises for back problems are designed to stretch out and loosen up your back muscles. The exercises take advantage of your increased buoyancy by pushing you to perform exercises and stretches that would hurt you while out of the pool. Although swimming is a major part of pool exercises, it is possible to lift weights in the pool as well as complete other exercises and stretches.
Total Body Stretch
Loosen up your back muscles while in the water with the total body stretch. Walk into the shallow end of the pool and grab onto the edge. Fall down onto your knees while in the pool, allowing only your head and arms to be above water. From here, extend your arms out while still holding onto the edge of the pool. Plant your feet against the wall of the pool, with your knees tucked and legs together. Extend your legs out until they are completely straight. You will feel a stretch in your lower back as well as your arm and leg muscles. Hold this for a count of 10 before relaxing.
Water Floating Exercise
This exercise is designed to help strengthen your back as well as relax all of the muscles in your body. Start at one end of the pool with your back on the water and your head facing towards the sky. Hang on to the edge of the pool for 10 seconds while extending your arms as far to your sides as possible. From this stretch, push off the edge of the pool, extending your arms and legs fully. Float in this position for as long as you can. If you feel yourself sinking, paddle with your arms extended to stretch your back and keep yourself above water. As you improve, increase the amount of time you spend performing this exercise.
Pool Squat Exercise
The pool allows you to exercise in a weightless environment, avoiding potential injuries and muscle pulls. Strengthen your arms as well as your lower back muscles with the pool squat exercise. Wade into the shallow end of the pool with two floating dumbbells. Stand with your knees slightly bent and your legs shoulder width apart. Bend your knees further so that your torso is submerged in the water. Grab the two weights and perform 10 overhead presses. Keep your back straight while in this position to prevent injury. Perform three sets of 10 before resting.
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