When lower backache limits your flexibility and mobility, most people resort to the bed. But that’s not the right way to go about it. A better approach would be to head to the pool and get started with gentle stretching and strengthening exercises that can help reduce your lower backache and prevent future back complications.
Why Go to the Pool?
Water offers a cushion to your body, which reduces the risk of injury. Moreover, when you try out strengthening and stretching exercises in water, it is much easier to go about it in water than on your bed because water offers soft resistance. However, before you try any pool exercise to combat lower backache, it’s best to consult your primary healthcare provider or experienced chiropractor who can guide you about which exercises are best for you.
Pool Exercises to Combat Lower Backache
Some of the pool exercises that you can try to combat lower backache include the following.
Standing Knee Lift
Perhaps the safest, easiest, and most effective pool exercise that can help you combat your lower backache is standing knee lift. Start by standing in the pool with water level around your chest, your feet shoulder-width apart, and your arms by your side. Now aim at lifting your knee and bringing it up to your hip height. Do not bring your shoulder down to meet your knee. Continue to bend, lift and straighten your knee ten times before moving on to the next leg.
The workout will strengthen all your leg muscles and help you combat lower backache.
Another excellent pool exercise to combat lower backache is underwater squats. Start this exercise towards the shallower end of the pool by standing straight and keeping your feet hip-width apart. Now squat down until the hip goes down to the knee level. Inhale as you go down and exhale as you stand up again. Aim for ten repetitions and gradually increase the repetitions as your lower back and leg muscles strengthen.
Underwater squats help strengthen your glutes, improve the mobility of your knee joint, and improve your overall balance.
This ultimate stretch is great for your entire body, including your lower back. Start this exercise by holding the side handles of the pool with your hands shoulder-width apart and arms stretched. Now extend your legs behind you and spread them apart, such that you are floating on your belly. Hold the position for 10-30 seconds and aim for ten repetitions.
Pool exercises are a great way to deal with lower backache. It’s easier to perform strengthening and stretching exercises underwater as water offers soft resistance to your body. Moreover, when you work out in the water, there is less chance of injury. So why not try these three pool exercises to combat lower backache. Don’t forget to get in touch with your physician or chiropractor before you start any pool workout. Get in touch today to find out more about our chiropractic services and how we can help you relieve chronic backache.