Swimming in water exercises can help people with acute or chronic back pain, and may be recommended by your chiropractor such as the ones at the Ameriwell Clinics. Swimming is low impact, it does not involve weights and the water is going to provide active resistance which makes the exercise more effective for your back pain. Not all exercises are equal even in the pool, so listen to your chiropractor if you were given an exercise plan to do in the pool.
The first exercise is something called flutter kicking. It is something that most people ndo when they are first learning to swim. This is where you hold on to the side of the pool and gently scissor cake. You can do this based on your body parallel to the full floor and flipping over and pulling your legs upwards after this for a brief stretch. Flutter kicks are going to work your core, specifically the lower rectus abdominal muscles and the hip flexors.
Another exercise your chiropractor may recommend is the pelvic stretch. This is where you stand with your feet on the floor of the pool and your back is facing the wall of the pool. You have your arms hanging relaxed in the water and slowly tuck in your tailbone and pelvis until your back rounds out. This exercise’s goal is to feel like your back is parallel to the wall of the pool by pulling in or pushing your hips forward. You should hold this exercise pose for a few seconds and then release.
Your chiropractor may also recommend that you move to the shallow end of the pole for the exercise known as the knee strikes. This is where you stand with your feet planted on the floor in your arms or relaxed sister site. You start by marching in place, and with each lift you pull your knee closer to your chest while maintaining your balance in the pool. As your back gets stronger you should try pulling each leg to waist level without bending your knees.
Pool planks are another common exercise given to people to do in the fall by the chiropractors. You will need a pool noodle or some other location device for this routine. You hold a noodle or flotation device in front of you and lean forward in the water, keeping your back straight. You push down on the noodle to submerge her further as you lean further forward the former semi plate, keeping your elbows locked in your feet anchored for the pool floor to maintain your balance during the move and then you will just hold this position for 60 seconds.
Before practicing any full exercises you should check with your chiropractor to ensure that these exercises have been adapted for your specific needs and will not hurt you. Everyone can only do what everyone is able to do.