Water Exercises For Back Pain

Exercise is incredible for keeping your body healthy. But we’ve had more than a few patients tell us how difficult it is for them to exercise with back pain. So, we’ve decided to put together a few water exercises for back pain.

These water exercises will give you all of the benefits of exercising on land, including keeping your discs, muscles, ligaments, and joints healthy. For spine health, exercise actually helps nutrients reach your spinal structures and maintain the necessary exchange of spinal fluid.

Without regular exercise, the natural amount of swelling that occurs around an injured disc can further irritate your nerves, leading to more pain. Are you convinced that exercise is imperative for your spine health? Then give these three water exercises for back pain a try.

Water Walking

Water walking is exactly what it sounds like. Walking in water is great exercise because water naturally provides resistance for your body to work against. It works your leg muscles without any added impact on the knees or hips, making it ideal for those with arthritis.

Begin walking in shallow water and slowly work your way into deeper water for increased resistance. The water should never get higher than your upper chest.

Walking in water can be done both forward and backward, just make sure your back is straight at all times and move your arms naturally with the movement.


To begin, stand on one leg with your knee slightly bent while holding onto the edge of the pool for support. Bend your other leg and raise it as high as you can, or until your knee reaches your chest. Lower your leg and repeat for the desired number of repetitions before switching to the other side.

The knee-to-chest exercise helps to both strengthen and stretch your leg, hip, and back muscles.

Superman Stretch

In need of a full-body stretch? This stretch is unique in that it allows for your body to stretch while fully extended from your fingertips to your toes.

Begin by holding onto the pool edge with your hands slightly wider than shoulder-width apart. Extend your legs behind you, allowing them to naturally spread out until you’re floating in the water.

We believe these water exercises for back pain are a great place to begin exercising. As always, please consult your physician before beginning a new exercise program.

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