Lykkers, back pain is a common issue that affects many people, whether due to a sedentary lifestyle, poor posture, or chronic conditions. Fortunately, water-based exercises offer a low-impact yet highly effective way to strengthen the back, improve flexibility, and alleviate discomfort.
The buoyancy of water reduces strain on the spine while allowing for smooth, controlled movements that enhance muscle support and posture.
Exercises for the Back in the Pool
Walking in Water: This exercise is simple yet very effective. To do it properly, it is recommended to wear pool-appropriate shoes to prevent slipping and maintain balance. Alternatively, one can hold onto the pool edge, especially for older individuals. The exercise involves walking from one side of the pool to the other with an upright posture, strengthening the back muscles without arching the spine.
Knee to Chest Raises: Position yourself near the pool edge and raise your knees alternately to your chest. This exercise benefits the spinal cord and abdominal muscles when done calmly while maintaining balance and alternating breathing with each leg change.
Lunges: Particularly useful for those with chronic back pain, lunges require standing in an area of the pool where the water reaches just above the waist. The exercise involves pushing one leg forward against the pool floor and alternating with the other leg along the length of the pool. Placing hands on the hips helps maintain balance and perform the exercise correctly, aiming to relax muscles in the lower back.
Water Cycling: Mimicking cycling in water by leaning elbows on the pool edge with the back towards the wall. It is essential to keep the feet afloat to keep the spine tense and strengthen its muscles.
Pool Edge Pull-Ups: Recommended for individuals with lumbar hernia, this exercise involves pushing oneself upwards by placing hands on the pool edge. Using the legs can make it easier to lift the torso out of the water, making it a comprehensive exercise for improving back posture and strengthening upper and lower joints.
In addition to these specific exercises, swimming itself is a recommended physical activity for individuals with back pain as it helps tone the body and alleviate lumbar and spinal pain. Among all styles, backstroke is highly recommended as it naturally involves back muscle work and vertebral relaxation by moving harmoniously with all body parts, keeping shoulders and neck relaxed.
Avoiding Back Exercises in the Pool
Just like any physical activity, swimming must be practiced with utmost care, limiting or avoiding exercises or styles that may be harmful to those with physical pain, especially in the back. Swimming requires precise technique and thorough knowledge to reap its benefits; otherwise, it may lead to injuries and exhaustion.
Swimming without basic technique knowledge or a proficient instructor's assistance can be damaging, particularly concerning posture and the back. Even for young, physically active, or musculoskeletal healthy individuals, styles like breaststroke or butterfly, if practiced frequently or with incorrect technique, can worsen rather than alleviate back pain.
Besides styles, using tools that seemingly aid water movement like kickboards may not be suitable for individuals with back pain. Constantly keeping the nose and mouth above water by arching the back excessively can subject the lumbar region to issues and lead to stopping due to discomfort or post-training pains.
Prioritizing physical well-being is essential for developing the correct muscle support. If external pool visits are not feasible, utilizing a private pool, especially if indoors, can be a suitable alternative.
