Swimming is a Great Way to Alleviate Back Pain
What’s the worst enemy of back pain?
It may not be what you’re thinking of. Gravity, that constant pressure pulling us toward the earth, is what causes the majority of our aches and pains. But there’s hope!
Water therapies can help to alleviate the pain. Instead of that constant pressure pulling us down, our weight is spread out and supported by the water. The result is that you can experience relief from your aches and pains by taking a cooling dip in the pool.
Five Exercises to try While Swimming
Pool Push Ups – Stand in the shallow end of the pool facing the edge. Keep your feet flat on the pool floor, and place your hands on the side. Then lean into the wall, bending your elbows; like a push up but in a standing position. When your arms are bent 90 degrees, hold for three seconds, and then straighten.
Pelvic Stretch – Stand with your back against the wall of the pool and your feet flat on the floor; your arms hanging loosely at your sides. Your shoulders and lower back should be touching the wall. Tighten your abs which will cause your hips to move out slightly. The goal is to bring your entire back in line with the edge of the pool. Hold it for up to 15 seconds then release.
Pool Planks – Using a pool noodle or a kickboard, hold onto your floatie, and lean into it. Keep those feet on the ground and extend your arms as you lean into it while keeping the back straight. Lean as far forward as possible without tipping over, and hold for up to 60 seconds.
Knee Stretch – Standing in the water, have your feet on the floor and your arms hanging loosely at your sides. Then, simply march in place bringing your knees up as high as possible without losing your balance. As you get stronger, go slower to maximize each rep.
Flutter Kicking – This simple “learn-to-swim” exercise does more than teach proper technique. Hold onto the side of the pool, stretch your body out parallel with the surface and gently kick (try not to bend those knees). After 60 seconds, turn over; with your elbows on the edge of the pool lift your legs as parallel with the surface as possible for a nice stretch.
Let your Billings Chiropractor Adjust Your Back
Back pain usually won’t go away all on its own. You have to get those bones lined up so that the body can function optimally.
That’s where a chiropractor in Billings comes into play. Dr. Shayne Durbin will adjust your back, so everything is in order. Then, these pool exercises will help to strengthen the muscles in the back and help keep those bones in the right position.