The Aquatic Exercise Association defines aquatic fitness as "activities performed in water that promote and enhance physical and mental fitness." For those with back pain who may hesitate to exercise, aquatic exercise offers them the opportunity to strengthen their back muscles, improve their overall health and prevent future injuries.
Aquatic Exercise And Back Pain
People with back pain may avoid exercise because they are afraid of causing a flare-up or because they don't wish to do themselves more harm. Aquatic exercise is a good option for those with back pain because it lessens the body's gravity, creating less impact and a gentler workout. The Aquatic Exercise Association claims that deep-water aquatic workouts, in particular, may be more beneficial for low back pain.
Types
The two main types of aquatic exercises involve training sessions in shallow water and in deep water. Shallow-water training keeps your feet on the ground and the water level at your chest or lower, while deep-water training is what the experts consider to be the no-impact version of aquatic exercise --- your feet do not touch the floor and your body is supported with flotation devices.
Benefits
The buoyancy and viscosity of an aquatic workout improves balance and strength and provides support to the patient, according to Dr. Andrew J. Cole, MD, of Spine-Health.com. Aquatic exercise also offers a wider range of positions for those who suffer from back pain, especially when the water is warm and loosens the muscles.
How Does it Compare to Land-Based Exercise?
You may think that because your feet aren't pounding the pavement or a treadmill, you aren't really working out, but this couldn't be further from the truth. According to the AEA, aquatic exercise is easy on joints and strained muscles, while still challenging the muscles. Your heart may not be pounding like it does after a run, but a reduced heart rate response does not correspond to decreased oxygen consumption, which is the standard medical criterion for the level and amount of exercise the body performed. In addition, the hydrostatic pressure exerted on the body during a workout "allows for more efficient return of blood to the heart from the extremities" according to the AEA.
Considerations
The AEA recommends that those who will be participating in shallow-water training wear shoes to support the ankles and feet. It is still very important for practitioners of aquatic exercise to drink water and lots of it. Those who suffer from back pain and from osteoporosis should consult with their doctor or trainer for additional back-friendly resistance workouts --- aquatic exercises don't provide enough resistance to build bone density. Once you have been practicing aquatic exercises for a while, you may find that you have less pain and that a combination of land-based and water-based exercise is best for your back, according to Spine-Health.com.
