Exercise can strengthen the back. This is especially beneficial if you have back problems. One of the safest and most effective exercises for back problems, particularly those resulting from arthritis, is working out in water, according to the Arthritis Foundation. Exercising in water is low impact, but provides a high level of resistance, making it excellent for strength training as well.
High Kicks
High kicks strengthen the back, especially the lower back. The best way of performing high kicks in the water is to stand up next to the pool side. The water should ideally be chest level. Make sure that your back is straight, and your stomach is pulled in. Pull your right leg up, the higher the better. With knees unbent, flex your toes. Bring your leg back down again and repeat 20 times or more, to a maximum of 30. Do the same thing with the other leg. This exercise will work your lower back as well as your hamstrings.
Spine Extensions
Spine extensions will also strengthen your back in the water. Stand with your back straight next to the side of the pool. Extend your arms to reach the side, push your hips inwards and bring your chest up. Push your hips back, make sure the movements are slow controlled movements; avoid swinging your hips.
Leg Circles
Stand up in the water, preferably waist-level water. Lift the right leg and move it in a clockwise circular motion, do the same thing in the opposite direction. Repeat this exercise with the left leg. Perform 10 repetitions with each leg.
Caution
If you suffer from back pain, you should consult your physician and or your physiotherapist before carrying out independent exercise. Although water-based exercise is good for back problems, you should always seek medical advice before starting your own regime.
References
- Arthritis Foundation: Water Exercises
- "Water Exercise"; Martha White;1995
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