How to Use Water Exercises for Back Pain

Many people with back pain use water exercises for relief and relaxation. By reducing the amount of pressure on the intervertebral discs and joints, the muscles in your back are less likely to become inflamed and painful. When you exercise in a pool, the water helps to support your body weight while you work to increase the strength of the muscles in your back, preventing further stiffness and pain.

Warm up for at least 5 minutes before beginning to use water exercises to manage your back pain. Try to do the same type of movements included in the exercises you plan to perform but at a slower pace. Warming up will allow your body temperature, breathing pattern and heart rate to adjust to the levels needed for aerobic exercise.

Stay hydrated when exercising to reduce back pain. Even though you will be submerged in water the majority of the time, you still need to drink plenty of it before, during and after your workout to keep the muscles in your back from tightening.

Work out in warm water to keep your back as comfortable as possible. The temperature of your pool's water should be at least 80 degrees F when used for aerobic exercise.

Exercise your back muscles by standing against the wall in the shallow end of the pool and performing squats in sets of five. Place your feet shoulder-width apart and a few inches away from the wall, and then slowly crouch down, allowing your back to slide down the wall. Keep going until your knees are bent as if you are sitting down, rest for 5 seconds and then stand once more.

Walk or march in the water for intervals of 10 to 15 minutes without resting. This type of low-impact aerobic activity will strengthen the muscles in your back and abdominals, without putting stress on the discs and joints in your back.

Cool off by walking very slowly through the water for about 5 minutes. This will allow the muscles in your back to readjust to their normal resting states and should prevent any unnecessary soreness.