Exercises for Back Pain

When pain back pain is affecting your everyday life, it can really get in the way of you losing weight. It’s hard to go for a walk, let along a jog. You can’t do anything high impact. Plus pain affects your motivation to exercise. A hydrotherapy weight loss workout, otherwise known as water exercises, could give you the ability to get a strong and fit, with just a fraction of the pain.

A hydrotherapy workout (exercises in the water) could give you the ability to get fit and help with your weight loss, while limiting the pain you experience.

Choose to do your hydrotherapy somewhere you feel comfortable, where the water temperature is kept at a comfortable level, and where the people you are working out with are at a similar fitness level to you.

The relief that comes from removing that element of gravity putting pressure on your joints can be hard to describe until you experience it for yourself. So here is an easy workout you can do in a short amount of time, to help you get in shape and improve your health.

Warm up + cool down

Walking laps up and down the pool can help prepare your muscles for the more vigorous exercise ahead. Take a few minutes until you feel your muscles starting to warm up, then change to side steps down the length of the pool up in both directions.

The Workout

Complete as many of the following exercise as you are able to manage without making pain worse.

High knees

Lift your left knee up in front of you then lower back to the ground. Repeat with the other leg. Continue to alternate legs for as long as you can.

Kick out to the side

Perform a controlled kicking action with your right leg out to the side, bending your right knee and then extending it to nearly straight, but not quite. Repeat with the other leg.

Static swims

Hold the edge of the pool with your hands, then paddle your legs behind you so that you “swim” in place.

Punch it out

Making sure that you don’t completely straighten your arm, alternate punching out in front of you under the water so that your hands and arm need to push against the resistance of the water.

Step outs

Step both legs out to the side on after another, and then step back in so your feet are together. Hold your arms out to the sides to help keep you balanced. If this is too easy you can try underwater star jumps.

Take home note

Make sure you listen to your body, start off slowly, and make gradual progress each week to improve your fitness. And as always, consult with your doctor to get the okay for starting any new exercise program.