Back Pain and Swimming Exercises
Swimming is one of the great American pastimes right up there with baseball. Summer afternoon barbeques and parties revolve around this aquatic sport. Fortunately for people suffering from chronic back pain and back-related injuries, swimming can be as therapeutic as it is recreational. Activities in the water are not weight bearing. Another astounding benefit is there is no impact stress.
Active swimming engages almost all of your major muscle groups. The heart and lungs get a great workout while doing endurance building. The optimum fit body is the physique of a swimmer because of the notable upper body strength and lean lower torso. Below are some exercises designed to strengthen back muscles and alleviate back muscle pain. Another beneficial effect is burning some unwanted calories. Drink plenty of water when you are exercising in the pool. Even though you are surrounded by water, your muscles need the extra water to keep from tightening up.
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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