Aquatic aerobic exercises were a lifesaver for Mary, 35, when she injured her back last year. After incorrectly lifting a heavy box of books during a move, she suffered a back sprain that left her struggling with intense pain while unable to fully straighten up her spine.
It was her physical therapist who suggested she try aquatic aerobic exercises to help with her rehabilitation. While she was working through a progressive rehab program with her PT, he wanted her to complement it with regular movement when she wasn’t in the clinic. Her usual workout routines were out of the question. Even walking was too painful.
Aquatic therapy, however, proved to be exactly what she needed. When she first stepped into the water, she noticed that her back pain didn’t bother her nearly as much as it did on land. She successfully completed her exercises and got her heart rate up–and when she stepped out of the pool, she felt an immediate improvement.
It took about a month for Mary’s back pain to resolve completely. Even when it did, however, she continued her pool-based workouts because she enjoyed them so much–and they offered plenty of health benefits beyond back pain relief.
If you’re struggling to move your body because of back pain, Ohana Physical Therapy’s aquatic therapy program could be exactly what you need. Our therapists will let you know which exercises work best for you and guide you toward back pain relief.
Want to learn more about the benefits of aquatic aerobics on back pain? Keep reading!
Why Are Aquatic Aerobic Exercises So Beneficial?
Our therapists utilize aquatic therapy to help with back pain for several reasons. Water itself has unique properties that make exercising in the pool a lot different from exercising on land.
One of the most important of those qualities is buoyancy, which is why Mary found that her back pain lessened while she was in the water. Water reduces the stress on joints, including your spine, so that you can move more easily and without pain.
At the same time, water has a natural resistance that means you can more easily build muscular strength and endurance through simple, equipment-free exercises, such as walking through chest-high water. That’s why Mary noticed she was getting a great cardiovascular workout from her aquatic therapy sessions even though those exercises felt “easier” and less painful than they did on land.
Aquatic therapy also has psychological benefits. Many people find it soothing to simply be in the water and so find water aerobics more relaxing or refreshing than land-based exercise. And because pool-based exercise feels so much easier, it can help people who might otherwise feel frustrated with a difficult exercise routine.
Our therapists will work with you to develop exercises that suit your needs and ability levels. For some, water walking might be enough of a workout. Others might prefer more intense exercises that utilize paddles, gloves, or noodles to intensify their movements. We might also suggest deep water exercises, in which you’re suspended in the water completely.
Some of the Aquatic Aerobic Exercises We Might Suggest
When it comes to back pain, our therapists suggest that you focus on exercises that will help strengthen your core, which includes your abdominal, back, hip, and glute muscles. The core stabilizes and supports your spine, helping relieve some of the pressure that could contribute to your pain.
The following exercises are just a few that we might suggest for people dealing with back pain:
- Water Walking: Try walking forward and backward in waist- or hip-eye water. If this feels too easy, you can also try water jogging. And don’t forget sidestepping, in which you face forward while walking sideways.
- Squats: Make your way to the shallow end of the pool and perform a basic squat: stand with your legs hip-width apart and sink back as if you’re sitting in a chair. Don’t let your feet come up off the bottom of the pool!
- Water Kicks: Stand on one leg and kick your leg to the front, side, and back. Need extra stability? Hold on to the pool’s edge while you work.
- Pool Plank: Even the mighty plank can work in the pool. You’ll need a pool noodle or water weights for this exercise. Stretch out into a plank position with the noodle or weights submerged under the water, your feet touching the bottom, your body straight, and your gaze on the water’s surface. Hold for as long as it feels comfortable (up to 60 seconds).
- Deep Water Cycling: Head to the pool’s deep end and wrap your pool noodle around your back with your hands resting on the top (think of it like you only have the top half of a chair). Move your legs as if riding a bicycle for 3-5 minutes.
Get Started With A Customized Exercise Program Today!
Aquatic aerobic exercises are surprisingly simple–and you don’t even need to know how to swim to perform them! However, it can be intimidating to get started.
Fortunately, that’s where the Ohana Physical Therapy physical therapists come in. We’ll work with you to develop a personalized program that addresses your specific symptoms, condition, and ability level, guiding you through each exercise and increasing the intensity as you improve.
Ready to start your journey to back pain relief? Schedule an initial consultation at our CO aquatic therapy clinic today!
