Swimming is social and recreational. It is the heart of summer fun and a wholesome style of family fun. Luckily for those with a back-related injury or suffering from chronic back pain, swimming is also very therapeutic. Water activities are non-weight bearing and have not impact stress. Finding the right water exercises can help improve back pain.
When you swim, you are using almost all of your major muscle groups. It is considered endurance building and is a great workout for the heart and lungs. One just has to look at the body of a swimmer to see that their form of exercise creates a great physique. A swimmer is noted for their highly developed upper body and lean, fit lower torso. It is important to remember to drink plenty of water in the pool even though you are surrounded by it. You need to drink to hydrate your muscles and prevent them from tightening.
Do some squats by positioning your back against the wall of the pool. Stand with you feet shoulder-width apart or even a little more. Make sure your feet are not flush with the wall, but rather a few inches away. Crouch in a slow manner as if you are sitting down. Make sure you end up with your knees bent in a 90 degree position. Hold and flex for five seconds. Rise and repeat. Start by doing three sets of ten repetitions. As your muscles strengthen, you can increase the number.
For 10 to 15 minute intervals, march or walk through the water. Going against the flow of the pool is high-resistance and low-impact. You are strengthening the muscles in both the back and the abdomen. This is helpful because you are strengthening your lower back muscles and conditioning the abs at the same time. It is very important to create strong muscles in your abdominal wall to support your back. This prevents future injury and decreases pain because you are creating a source of protection around your back’s discs and muscles.
As always, ask your physician before you begin a new exercise regime. Your doctor may also recommend some other beneficial exercises for the pool. Remember that it is important to address any other issues that are at the root of the back pain as well.
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