Best Pool Exercises For A Sore Back And How to Soak Up the Benefits

March 7, 2021
Best Pool Exercises For A Sore Back And How to Soak Up the Benefits

When experiencing back pain, the last thought you may have is visiting the pool. However, water exercises can help mitigate back pain and prevent further issues when performed gently and safely. Back pain typically results from weak back muscles, and a water workout is an excellent low-impact activity that can strengthen these muscles and support the spine.

Unlike working out in the gym or exercising outdoors, water provides the body with a cushion, minimizing the risks of injury. The best part is, anyone of any age can be active in the pool, and all workouts are adjustable and can be tailored to suit a person's preferences.

Here's what you need to know about pool exercises for back pain, from what benefits they can give you, the best activities to try, to tips to make the process easier for you.

The Advantages of Exercising in the Water

Elderly women doing aquatic excericse

Being active in the water is crucial for people of all ages and fitness levels. Plus, you can always modify your workouts to fit your unique goals and conditions. Although it's gentler on your body than going to the gym and may feel like it's too easy—it can be just as effective.

If you're still not ready to suit up, here are more benefits of water exercises for back pain.

  • It Lets You Do More -Impressive results can be achieved in a time efficient way with the use of water. Studies have demonstrated that exercising in water increases strength, endurance and flexibility. All this is accomplished without added stress on joints. If you're looking for a fun way to exercise, try swimming! Not only is it great cardiovascular training, but the water's resistance increases your strength and flexibility.
  • It Lessens Your Perception of Pain - Many people believe that if they suffer from aching joints, painful sports injuries or just feel stiff after a long day of work that the best way to relieve some of this pain would be to exercise. While exercising can help in some cases, it is not always the case. Some doctors advise their patients who are suffering from joint and muscle pain to take part in an aquatic exercise class because they say water creates resistance against movement which helps build strength without putting pressure on sore areas.
  • You'll Strengthen More Of Your Muscles With Fewer Risks - With the right exercises, you can build more muscles without injuring yourself. In fact, you could even become stronger than you ever thought possible. The biggest mistake that most exercisers make is not paying attention to their body’s needs and limitations. This means they may end up hurting themselves through overworking or injury, which will prevent them from exercising altogether. It can be disheartening when this happens because it usually stops all progress in its tracks.
  • It Improves Blood Flow To Your Muscles - Swimming is an excellent way to improve your blood flow, which can help you experience less pain and stiffness while also improving your overall health.

Best Water and Pool Exercises to Try

Have you tried a new back pain relief plan that did not work? This is why it’s helpful to pay attention to the best movements for your body. Some chiropractors focus on stretches and exercises that relieve back pain. This is because chronic low back pain can be caused by weak muscles, which could lead to early retirement from working out! However, many people with this condition are wondering what they should do now?

Although it's different for each person, the best movements for back pain are activities done vertically or in a standing position. The general goal is to build strength in the back, abdomen, and hips, all keys to a healthy spine. Focusing on these parts helps protect your back and improve your overall posture and balance, gradually easing the pain.

With that in mind, here are basic water workout moves you may want to consider.

A women excercising in a pool

  • Water Walking - Water walking is a great way to increase endurance and burn fat. Not only will you become more toned, but your cardiovascular system also becomes stronger.

A group of adults excercising in a pool

  • Water Aerobics - Water aerobics is a great way to stay fit and maintain your health. It’s also a fun activity that can be enjoyed by people of all ages, even senior citizens or those with disabilities. If you are looking for an effective workout in the comfort of your own home, water aerobics may very well be the right choice for you!

A group of ladies doing aquatic excercise with pool noodles raised above their heads.

  • Swimming in Laps - Swimming laps is an excellent form of exercise that benefits your body in a variety of ways. It's low-impact, so it won't shock your knees and joints like running or other types of aerobic exercises can. You'll strengthen and tone muscles with swimming, which will help you to burn more calories all day long once you're finished exercising.

A person swimming the breastroke in a pool

  • Knee-to-Chest - The Knee to Chest swimming exercise is a good way to strengthen your quadriceps muscles and improve the flexibility in your knees. This exercise can help those who have knee problems improve their recovery time, while also providing you with an excellent leg workout.

A swimmer swimming in a pool with goggles and a swim cap on

  • Kickboard Balance -  Kickboard is a simple yet effective swimming exercise for rehabilitating stroke patients and other people who have mobility issues. The kickboard is used to provide support, stability, and balance in the water while increasing arm strength. Many studies have shown that swimmer's shoulders can be alleviated with this exercise as well.

A tenager flexing his muslces unferwater while wearing sunglasses

  • Superman Stretch - Swimming stretches are particularly helpful if you
    uy xanax online next day delivehave weak muscles or tight joints (such as your ankles). There are some exercises that can help improve knee pain, hip pain, shoulder pain and more.  For many of us, swimming is a fun and enjoyable pastime. However, it can also be an effective exercise for improving strength and flexibility in the body.

Three people stretching their backs in a pool

  • Burdenko Water Exercise -  When you consider that water is a natural element that has properties to rejuvenate and heal, it’s not hard to understand why so many people are trying the Burdenko Water Exercise. The fact of the matter is: whatever type of physical ailment or disability one has, there are exercises they can do in water with the help of a professional trainer or a chiropractor.


Although exercising in water sounds like the perfect way to get a workout, there are some downsides. For one, you can't use the same weight machines that you would on land while swimming because most of the time they sink. Also, all those heavy weights that many people love to use when lifting weights? They sink too and it's hard for them to keep their balance since water impacts gravity.

The benefits outweigh these drawbacks however as working out in water is easy on your joints and spine due to its buoyancy which supports up to 90% of your weight. Water also reduces friction so there will be less pain or soreness than if you were performing an exercise without any lubricant between surfaces.

Thanks to this, it can help ease your back pain with ease, allowing you to have fun in the process. So, try out any of the exercises mentioned and say goodbye to back pain.

debole chiropractic family care and sports rehab logo
Location: 6280 Route 96 Victor, NY 14564 US
Contact: (585) 433-5680
Clinic Details
DeBole Chiropractic
6280 NY-96 Suite E, Victor, NY 14564
(585) 433-5680
Clinic Hours
Monday8:00am - 11:30am3:30-5:30pm
TuesdayClosed2:00pm - 6:00pm
Wednesday8:00am - 11:30amClosed
Thursday11:00am - 1:00pm2:00pm - 6:00pm
Friday8:00am - 11:00am2:00pm - 6:00pm
Saturday11:30am - 1:00pmClosed
linkedin facebook pinterest youtube rss twitter instagram facebook-blank rss-blank linkedin-blank pinterest youtube twitter instagram