Four people in the pool doing exercises

Pool Exercises That Can Ease Summer Back Pain

The temperatures are heating up, which means so is the water! If you are experiencing back pain, summertime is the best time to use your pool while simultaneously soaking up some rays and getting fresh air.

Back pain can be debilitating and sometimes even lead to depression. Getting outside in the sunshine and taking a dip in the water is not only cathartic for your mind but your body as well.

Benefits of Aquatic Exercise

Aquatic exercise is highly beneficial for your joints and muscles. The buoyancy of the water supports your weight, which reduces the amount of stress put on your joints. Additionally, the viscosity of the water serves as an excellent source of resistance. This is why weights are not always necessary in aquatic therapy programs. Combined, the buoyancy and viscosity of the water allow for muscle strengthening in a pain-free environment.

If you aren’t sure which exercises to do in the pool, here are a few we recommend. And before you jump right in, make sure you apply sunscreen and wear a hat and sunglasses. If you plan on exercising alone, a small life jacket may be good to have on hand to ensure your safety.

3 Aquatic Exercises to Try

Before starting any exercise, we always recommend warming up your muscles! When getting in the pool, try to keep the water above your belly button and below your rib cage.


This is as simple as it sounds! Start your water workout by walking forward, backward, and sideways. Once you feel like your body is warmed up, begin to pick up your pace and challenge yourself. If you need an even greater challenge, you can even jog in place.

Lunges and Leg Swings

Follow-up your walking warmup with some lunges. Stand near the pool wall and hold on to the edge for support and you place one foot in front of you and bend your knee before bringing it back to your planted foot.

Staying near the wall and keeping your knees straight, bring one leg forward and then back behind you. You can also repeat this motion to the side. Hip kicks and swings will develop strength and range of motion at your hip, which is pertinent to a healthy lower back.

Core Crunches

One of the most effective ways to alleviate back pain is to strengthen your core. Work your way to the deeper end of the pool with a floatation belt or pool noodle. To complete crunches, bring both of your knees up to your chest and then bring them back down. If you are more comfortable in the shallow end of the pool, you can raise one knee to your chest and twist to bring the opposite elbow to your knee.

To work your oblique muscles, you can hold your pool noodle out in front of you and do light spine twisting.

How (Site:BusinessName) Can Help

While water workouts are incredibly beneficial, they may not be enough. If you are still experiencing back pain, schedule an appointment with one of the experts on our team. We are dedicated to your relief and recovery and want to help you get back to living a life you love.