Back pain and running do not go together well. If you enjoy the physical benefits of running but have spinal arthritis pain, switch to aquatic running for a pain-free workout. According to the Aquatic Exercise Association, water reduces gravity's impact on your body. When you are in waist-deep water, you are carrying 50 percent of your body weight. This decreases as you move to chest-deep water, where you will carry only 25 to 35 percent of your weight. If you run in the deep water, immersed to your neck, you will carry approximately 10 percent of your weight.
Step 1
Stand in waist-deep water. Warm up your body by walking back and forth across the pool. Begin to run after three to five minutes. Land with your heel first and then roll through your toes as you alternate feet to run. Use your arms to reach forward and pull to help you maintain balance and move forward through the pool. Run for five to 10 minutes and gradually increase to 20 to 30 minutes.
Step 2
Run in chest-deep water if you feel pain when running in waist-deep water. Perform your warm-up walk and then run in chest-deep water for five to 30 minutes. Reach your arms forward and pull them out to your sides to help with your forward movement.
Step 3
Run in deep water. Put a flotation belt around your waist and run without impact to your spine in the deep water. Tighten your stomach to maintain an upright body position. Keep your legs directly underneath your torso. Move your legs up and down in a running position. Run in place, forward or backward. Use your arms to reach and pull the water in the direction you want to move.
Tips and Warnings
- As your strength and comfort improve, run backward and sideways in the shallow water for workout variety.
- Speak with your doctor before beginning an exercise program.
