July 24, 2023

Water Exercises to Help Ease Back Pain

Water Exercises to Help Ease Back Pain

It’s summer in Michigan! There are so many options for enjoying the cooling and healing nature of water. Whether it is a pool, a lake, or a river.

If you’re struggling with back pain, water can help. Exercising in the water gives your body an incredible workout with extra support and less impact on your joints and bones. This can help reduce back pain while also strengthening your muscles for improved posture and flexibility. Keep reading to learn about some fantastic water exercises that will help ease your back pain!

Stretching Like Superman

Try this routine to find relief and warm up your body before tackling more intense exercises.

To begin, position yourself by placing both hands on the side of the pool. Ensure your arms are straight and your hands are shoulder-width apart. Face the pool wall while doing this.

Next, spread your legs and extend them behind you, allowing your body to float in the water with your belly facing down.

As you perform this routine, feel the support of the water as it eases the weight on your back while providing a full-extension stretch for your spine and muscles.

Remember to repeat this routine at least 10 times to experience the maximum benefits.

Take care of your lower back and feel the difference with this effective warm-up routine in the water.

Walking in Water

Experience the ultimate pool activity that will kickstart your fitness journey: walking! But wait, there’s more! Warm up with a gentle pace and gradually boost your speed. Want to take it up a notch? Try jogging in place for an invigorating warm-up session. Alternate between walking and jogging for at least 10 minutes to make the most of your workout.

Balance Using a KickboardWater Exercises to Help Ease Back Pain

Get ready to strengthen your core and improve your balance with this simple routine!

All you need is a swim bar or a kickboard. To start, find a comfortable spot in the shallow part of the pool.

  • Sit on the kickboard to maintain your balance.
  • Keep your backbone straight and engage your tummy muscles. Let your legs rest naturally.
  • You can choose to raise your arms, place your hands on your hips, or hold the ends of the kickboard.
  • Hold this position for at least 60 seconds, then take a well-deserved break.
  • For an extra challenge, try kneeling on the kickboard while maintaining the position.

Give it a try and feel the benefits for yourself. You deserve to improve your strength and balance.

Knee Lift While Standing

First, position yourself against the pool wall with both feet firmly on the ground.
Lift one knee slightly, as if you’re marching.
Extend your leg, keeping your knee lifted.
Repeat this movement ten times on each leg.
For an extra challenge, try doing this exercise without leaning on the pool wall to improve flexibility and strength.

Give this pool exercise a go and feel the benefits.


To get started, make sure your body and toes are facing the pool wall. Now, let’s begin by taking sideways steps.

We recommend taking 10 steps in a single direction and then returning. Don’t worry, we’re not done yet! Repeat this sequence twice in each direction for maximum impact.

So, what are you waiting for? Get ready to feel the burn and improve your quad strength with this effective routine. Let’s dive in!

Hip Kicking

To get started, stand facing the pool wall for support. Then, extend one leg forward with a straight knee. After that, move the same leg to the side and then back to the starting position. Lastly, move the leg backward.

Repeat this sequence at least 20 times with one leg before switching to the other leg. Get ready to feel the burn and improve your cardiovascular health with hip kicking in the pool!

Pool Planking

Looking to strengthen and stabilize your core? Look no further than pool planks!

To get started, position yourself by leaning forward and grabbing a pool noodle. Make sure the noodle is fully submerged in the water. Next, push your elbows down onto the pool floor, while keeping your feet planted on the pool floor as well.

Hold this plank position for up to 60 seconds, or adjust the time based on your own strength level. Feel free to challenge yourself and push your limits.

For optimal results, repeat this exercise 5 times. Your core will thank you for the extra attention and care!

Squatting Underwater

Enhance your muscle building and boost overall strength with underwater squats. This effective routine can be done in the comfort of the shallow end of a pool.

To begin, stand with your feet hip-length apart and maintain an upright posture. As you lower into a squat position, imagine sitting on an invisible chair. Ensure that your knees do not extend beyond your feet.

While performing the squat, take a deep breath in and exhale as you rise back up. Engage your core muscles and keep your back aligned.

Complete 10 repetitions of the squat, then take a moment to rest before repeating another set of 10.
Throughout the exercise, keep your arms close to your body with a slight bend, while your palms face downwards.

By following these steps, you will not only experience the benefits of underwater squats but also take care of your body’s well-being.


Water exercises are an effective way to help reduce and manage back pain, but they should only be used in consultation with your doctor or chiropractor. Try to incorporate simple water exercises into your lifestyle for a few minutes each day to improve your back pain and overall well-being. Additionally, to ease the strain on your back when lifting any item, make sure to keep your shoulders back, and face the object without bending forward before lifting it. With the right techniques and exercise you can get the results you want without straining yourself.

If you want to take the next step and get extra help managing your back pain, call Moore Life Health and Healing today! We focus on holistic care plans that are tailored to meet your unique needs and provide you with better solutions for reducing chronic pain. Don’t let your back become burdened by pain – contact us today for more information about our treatments!

Call (517) 781-4884 or click here to make an appointment with Moore Life Health and Healing and receive the best course of action available. You deserve exceptional care – let us take care of you today!

To find out more about Dr. Ryan and Dr. Allyson and their chiropractic practice and philosophy, click here.

Learn more about their healthy lifestyle and get some great tips on making some small changes that will have huge benefits.

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