Water is a safe environment to exercise in when your back hurts. The buoyancy of water takes stress of your joints requiring your spine and other joints to hold up only 10 percent of your body weight if you are in water up to your neck. An unheated pool also keeps you cool and this helps you from overheating while exercising.
Marching
Marching in water, also called high knees, stretches your lower back in a similar manner to lying on the ground and pulling your knees to your chest. Since you are standing up though, you'll work muscles in your back and core to maintain balance. To perform this exercise, stand up straight with your feet a few inches apart. Lift your right knee up until your thigh is perpendicular to your waist. Hold for a few seconds. Put your right foot back on the pool bottom and lift your left knee up to waist level. Your arms may either be on your hips or held out to your sides. Holding your arms to your sides will make balancing easier, but that will work your back and ab muscles less. If this exercise hurts your back, stand near a wall and hold onto the wall for assistance. Don't lift your legs as high.
Side Leg Raises
The side leg raises strengthen your lower body, particularly your thighs and glutes. The abs and lower back muscles stabilize your body too. Increasing the strength in your core and lower body may relieve back pain. To perform this exercise, stand up tall with the water up to your neck. Touch your feet together. Then, swing your right leg out to the side and toward the surface of the water. Do not lean to the left. Lift the leg only as high as your lower back allows without causing discomfort. Bring your foot back down to the bottom of the pool. Repeat with the leg. Alternate until you have reached the desired number of reps.
Pelvic Roll Against the Pool Wall
A hip roll stretches your lower back and strengthens your abdominals. Strong abs may relieve back pain caused by a weak core. Lower back tension may release when the lower back lengthens during this exercise. To perform a hip roll, stand with your back against the side of a pool and your feet about six inches from the wall. Relax your arms to your sides. Roll your pelvis under you to flatten your lower back. Tighten your abs as you tilt your hips under you. Hold for a few seconds and then release. Repeat for the desired number of reps.
Standing Backbend
A backbend strengthens the erector spinae muscles in your back, but it can hurt an injured lower back sometimes. Doing the exercise in the pool because of the buoyancy should keep this exercise from causing pain. To do a standing backbend, stand with your feet hip-width apart and your hands on the back of your hips. Lean back slowly and open your chest. Hold for a few seconds and then come forward again. Do the desired number of reps.
