The lower back is a common site for pain, and sometimes weight-bearing exercise is too difficult. If you fall into this category, you should get into a pool. Aquatic exercise can be used to strengthen your muscles without the extremes of regular exercise. Consult your physician before beginning any diet or exercise program.
Warm-up
Before beginning any serious exercise, warm up thoroughly. Because you are in a pool, swimming will work well. If your back problems prohibit swimming, you should put on a flotation belt. A flotation belt is a basic device that allows you to float straight up and down. When you are balanced, begin by walking around the pool. You can then proceed to bicycle your legs to warm your hips up even further.
Wall Squats
While you do not need a ball to help you float, you should put a ball in-between your back and the side of the pool. Bend your knees until you are in a seated position with the ball still at the small of your back. Hold this position for as long as possible, maintaining a proper arch against the ball the entire time. This exercise will strengthen your legs, hips and abdominals.
Abdominal Exercises
While wearing a flotation belt, position yourself so you are straight up and down in the water. Bring your knees into your chest then lower back to your starting position. This will work your abdominals, which helps improve your posture and relieve lower back pain. As you get stronger, brace yourself against the side of the pool and raise your legs while keeping them straight. This is far more difficult.
Hip Flexors
Hip weakness is a common cause of lower back pain. To strengthen your hip flexors, swimming is the first choice while you are in the pool. You can also perform leg raises while braced against the pool, only this time use one leg at a time. If you need extra resistance for this exercise, you can wear swim fins, and the wider and stiffer the fin, the resistance increases. Stronger hip flexors will maintain pelvic alignment, which helps maintain an even gait while you are walking.
References
- "The Kurume Medical Journal"; Efficacy of Aquatic Exercises for Patients with Low-back Pain; M. Ariyoshi, et al.; 1999
- "Spine"; Clinical Effectiveness of Aquatic Exercise to Treat Chronic Low Back Pain: a Randomized Controlled Trial; U. Dundar, et al.; June 2009
- National Center on Physical Activity and Disability: Aquatic Therapy
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