Hydrotherapy Exercises To Relieve Conditions Of Back Pain

Back pain is a fairly common problem, and everybody goes through an episode of back pain at some point in their lives. Pain in the back can be caused by multiple reasons ranging from bad posture to serious issues like herniated disc and Sciatica, etc. Back doctors in Denver take various measures to ease the pain condition and offer some relief.
 

Water therapy is one such exercise therapy that is suggested by different physiotherapists, chiropractors, and back doctors to treat chronic back pain conditions. Water exercise therapy may include different things including swimming, floating exercises, and conditioning with the flotation devices, surgical tubing, etc. and the exercise routine is developed based on the individual needs and requirements of the individual. The following are some water exercises that can help with back pain.

Walking And Lunges

This is the most common exercise given to those who are only just beginning with water therapy.  The very first exercise you will probably try is walking in the chest or waist-high water both forward and backward. You can start by walking slowly as water creates some resistance and then you can gradually increase your speed as you warm up and gain some familiarity with the technique. You can also try alternate walking and jogging as well.

If you have some practice with walking in the water, then you can try making some forward lunges as well. It is a good exercise to relieve conditions of low back pain. 

Backstroke

If you suffer from shoulder and back pain then swimming with a backstroke can be a great hydro exercise for you. Backstroke allows the shoulder to be pulled back into its original alignment and it also strengthens them. This exercise also engages all of your core as there is a slight hip rotation when you swim in backstroke and also the undulating movements activate your lower back as well. It is a good exercise to build spinal strength and thus improve your back pain condition.

Standing Knee Lift

This is another commonly used hydrotherapy exercises to ease back pain. In this exercise, you need to stand with your back against the pool wall while both your feet are planted firmly on the floor. Next, shift your weight completely on one leg and then lift the opposite knee until its parallels with the hip. Repeat this with your other leg and complete at least five rounds in a set. This exercise stretches and strengthens the muscles of the hip, the leg as well as the lower back, thus providing relief from back pain. A chiropractor in Denver might suggest this as a part of water therapy to alleviate conditions of back pain.

Superman Stretch

This is another exercise often recommended for back pain relief. To do a superman stretch hold the side of the pool with both hands and keep your hands shoulder-width apart. While keeping your arms straight, extend your legs behind you and spread them apart, this way you will be floating in the water in a belly-down position as your weight is balanced by the water and the back muscles are under a full-extension stretch. Put your face in the water after every few minutes to relax and rest your neck from time to time.

Water Aerobics

If you’re not a swimmer or you are still recovering from some kind of injury then you can try water aerobics with expert guidance. Water aerobics allows the muscles of the core and lower back to strengthen and reduce the pain. Water aerobics can include walking or running in the same place to elevate your heart rate and unweight your joints. Once you have warmed up start walking back and forth and continue to increase your speed gradually.  You can also alternate walking and jogging for more impact. You can try various other aerobic exercises and join a water aerobic class a swell. The gentle resistance of the water helps strengthen muscles around the back and the legs and thus helps with pain relief.