Stretching and core strengthening exercises are part of physical therapy programs to relieve back pain. Stretching combats muscle spasms and helps achieve and maintain a normal range of motion. Exercises for lengthening the lower back, hips, legs and abs all help relieve pain. Core-strengthening exercise makes the abs and lower back stronger to create stabilization for the spine. Performing these exercises in a pool allows people who otherwise do not have the strength or ability to do the exercises the chance to benefit from them.
Warrior 2
Warrior 2 is a popular yoga pose that is also an exercise you can do in a pool. This exercise relieves backaches and strengthens the legs, according to "Yoga Journal." To perform warrior 2, stand in water up to your waist or chest with your right foot forward and left foot back so that the feet are about 4 feet apart. Shift your left foot to point outward and turn your torso to face to the left, too. Hold your arms shoulder level, with your right arm pointing forward and left arm pointing backward. Bend your right knee and straighten your left leg. Hold for five breaths and then turn around to do the other side.
Warrior 1
Warrior 1 strengthens the muscles of the back through a minor back bend in the lower back, also called hyperextension. Doing warrior 1 also makes the arms and shoulders stronger. To perform warrior 1 in water, stand with your feet in the same position as warrior 2. Turn your hips to point forward, which is toward your right foot. Extend your arms above your head. Touch your palms together and slowly lean backward as you arch your back. Hold the pose as you take five deep breaths and then change sides.
The Hundred
The hundred exercise strengthens the core, including the abs and lower back. This exercise is performed in waist-deep water. To do the aquatic version of the hundred, bend your knees into a squat as if sitting in a chair with your back against the edge of the pool. Hold your arms next to your sides with your palms facing behind you. Pump your arms forward and backward. Make the movement small, only about 6 inches. Maintain a natural curve in your lower back while moving your arms.
Single Leg Circles
Single leg circles strengthen the core by maintaining a flat back against the side of a pool while manipulating the lower limbs. This exercise has the same starting position as the hundreds. Sit with your back and arms against the pool's edge and squeeze your abs in to support your back. Keep your back in a neutral curve throughout the exercise to strengthen the back muscles. Raise your left leg 12 inches and then circle the leg five times in each direction. Repeat with the right leg.
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