Exercise is one of the best tonics for back problems. It can preserve and restore strength and flexibility, according to the Arthritis Foundation, which recommends warm-water exercising for arthritis sufferers. Water exercise also can provide a gentle form of resistance training.
Spine Extension
The spine extension and flexion exercise will strengthen a person's back, according to "Therapeutic Exercises for Musculoskeletal Injuries," by Peggy A. Houglum. Stand in chest-deep water facing the pool wall with arms outstretched and hands holding the edge of the pool. Press your hips forward, lift the chest, and then press your hips back and round the spine. Make sure your feet stay planted on the ground instead of rocking.
High Kicks
Performing high kicks is another way to strengthen the lower back, according to "Water Exercise," by Martha White. Stand next to the pool wall in water that's up to your chest and your left hip toward the wall. Lift your right leg as high as you can, keeping the knee straight and the foot flexed instead of pointed. Keep your back straight instead of allowing yourself to lean back or forward. Next, push your right leg down and back so it ends behind the left leg. Keep the right leg and your back straight during this movement. Do 20 to 30 repetitions before switching sides. This will strengthen your hamstrings and quadriceps in addition to your lower back.
Push-Downs
With hand barbells made for the pool or large plastic milk containers. Stand in chest-high water. Extend your arms out straight so they are at shoulder level. Make sure your palms are facing down. Push your arms down to your sides, keeping your elbows straight. Slowly allow your arms to come back up. Do up to 20 repetitions to strengthen your middle and upper back and your shoulders. You can make this exercise easier by moving into shallower water, according to White.
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