Exercising in water is a safe way to workout without putting stress on your joints. The buoyancy created from being in a pool of water up to your neck will support 90 percent of your body weight, according to Spine-Health, an online resource for back and neck pain. This will take pressure off of the lumbar spine of your lower back. You can do stretching and strengthening exercises in a pool. Walk around the pool or swim for a few minutes to warm up your muscles before exercising and walk around between stretches, recommends the Aquatic Exercise Association.
A common lower back exercise done on dry land is oddly called swimmers or flutter kicks. It consists of lying face down on the floor, raising your legs and upper body off of the floor, and "kicking" your arms and legs up and down without touching them to the ground. You can do a variation of this exercise a pool to work your lower back. Hold the side of the pool with body face-down and kick your legs behind you, as recommended by HipHelp.com article, "CompletePT's Aquatic Therapy Program for Hips." Your body will be parallel to the bottom of the pool, as if you were lying on a floor.
Knee to Chest Stretch
An easy exercise to do to stretch your lower back is the knees to chest stretch, according to Spine-Health's article "Pool Therapy to Relieve Osteoarthritis Pain." This stretch will also work your hamstrings. All you have to do is stand in the pool and march, raising one knee at a time up toward your chest. A variation of this exercise is to extend your legs straight and raise them to waist level. It is important to keep your spine straight and your arms relaxed at your sides. Do not allow your lower back to arch.
Lower Back Stretch
Another way to stretch the lower back in a pool is to begin by standing up straight with the arms relaxed at your sides. Squeeze your abs and imagine pulling your belly button toward your spine. You should then tuck your tailbone and pelvis, allowing the lower back to round. Think of trying to reach the wall of the pool behind you with your lower back, as suggested by the Aquatic Exercise Association's website for aquatic stretches. If you reach forward with your arms straight it will exaggerate the stretch. Hold for 30 seconds.