According to a 2011 article from the American Association of Neurological Surgeons, 75 to 85 percent of Americans will experience some form of back pain in their lifetime. The article lists herniated discs, osteoarthritis, and lumbar spinal stenosis as the three common causes for back pain.
One way to manage this pain is through aqua therapy: an exercise method using a pool. But, how can you manage this chronic pain through aqua therapy while recovering from the comfort of your home? An in-home spa or pool can help you decrease your back pain and strengthen your back muscles from a pool fit just for you.
Here are four simple exercises for a spa to try for back pain:
1) Kickboard Balance
- This one is pretty simple but very effective. Start on your kickboard or swim bar and balance by sitting atop it. Keep your spine and back straight while having your arms rest on your sides. Hold this position for 60 seconds, then rest.
- The resistance to keep yourself buoyant will give you that great exercise for your core. And for a challenge, try to kneel on top of kickboard while maintaining good back posture.
2) Superman Stretch
- Here is a good stretching technique for your whole back: extend your arms out and hold on to the edge of the spa or pool, keeping your arms slightly wider than a shoulder width apart.
- Next, kick out your legs, so that you will be floating chest down in the water. Hold this position for 30-60 seconds or until your back muscles relax. One key to making this stretch better is to put your face into water, which will allow your neck to realign with the rest of your spine.
3) Spa Walking
- Spa walking involves utilizing your core in the water to strengthen your lower back muscles. The resistance of the water in front of your body will help work those lower core muscles.
- The technique for spa walking is moving long strides, both forward and backward, to activate the entire core. Also, remember to keep your arms moving in unison with your legs. The synchronous motion of your upper and lower body will make it easier to navigate yourself through the water.
4) Quadruped Exercise
- This final exercise will require someone to assist you or a floatation jacket in the water. Lay on your back with a floatation device underneath you or a jacket on, and move your arms and legs in a paddling motion. This exercise will strength the mid to lower back muscles.
If you have a swim spa or are looking to put one into your home, consider visiting End 2 End Swim Spa Covers to learn more about owning one of the best swim spa covers for yourself.