Water offers a unique environment for exercise. Its buoyancy takes the pressure off your joints, particularly your spine, allowing for pain-free movement and exercise. This makes it ideal for those suffering from back pain who may find land-based exercises uncomfortable or aggravating. It provides gentle resistance, strengthening your core and back muscles that support your spine. Water’s hydrostatic pressure can improve circulation and decrease inflammation, leading to reduced pain perception.

Here are some water exercises you can try:
WARM-UP (5-10 minutes):
  • Gentle Walking: Start by simply walking in shallow water, gradually increasing the pace as you warm up.
  • Arm Circles: Stand waist-deep in water and make slow, controlled circles with your arms, forward and backward.
CORE STRENGTHENING (10-15 minutes):
  • Aquatic Squats: Stand waist-deep and perform squats, focusing on keeping your core engaged and back straight.
  • Side Plank with Leg Lifts: Hold a side plank position leaning against the pool wall. Lift your top leg slowly up and down a few times, then switch sides.
FLEXIBILITY AND RANGE OF MOTION (10-15 minutes):
  • Hamstring Stretch: Sit on the edge of the pool with your legs extended in front. Lean forward from your hips, reaching for your toes without rounding your back.
  • Spinal Twists: Stand waist-deep with your feet shoulder-width apart. Slowly twist your upper body from side to side, keeping your hips facing forward.
COOL-DOWN (5-10 minutes):
  • Walking Backward: Walk slowly backward in shallow water for a few minutes.
  • Deep Breathing: Stand or float in the water and focus on taking slow, deep breaths, inhaling through your nose and exhaling through your mouth.
Remember to maintain proper form throughout the exercises for maximum benefit and to avoid injury. Start slowly and gradually increase the duration and intensity of your workout as your fitness improves. You can use pool noodles or aquatic fitness equipment to add variety and challenge to your routine.
**All information provided is for informational purposes only. Always consult your doctor before starting any new exercise program, especially if you have a pre-existing medical condition.

Dr. Darakchiev is a board-certified, fellowship-trained neurosurgeon skilled in diagnosing and treating a variety of brain, spine and peripheral nerve disorders. To schedule an appointment, please call 631-690-9080.