Aquatic Exercises for Low Back Pain
Side Leg Raises
While standing erect in neck deep water, raise your right leg out and to the side and hold for five to 10 seconds. Return your leg back toward the starting position, but instead of placing your right foot on the pool bottom, cross it over your left foot. Perform up to 10 repetitions, then repeat the exercise with your left leg.
Stand with your feet together in neck deep water. Lift your left knee off the pool bottom so that your upper left leg is parallel to the bottom. Then straighten you knee so that your leg is extending directly outward. Return to the starting position, then repeat up to nine more times. Repeat the exercise with your other leg.
Stand at the edge of the pool in waist deep water while holding on to the side of the pool. Rise up on your toes and hold, then lower yourself back down and rise up on your heels. Perform a total of 10 repetitions.
A variation of the leg raise is the leg circle. Stand in waist deep water. Raise your right leg and make three clockwise circles, followed by three counterclockwise circles. When finished, perform the exercise with the left leg. A total of 10 sets should be completed with each leg.
Stand in waist deep water at the side of the pool. With your back resting against the side, squat down so that your body is in a sitting position. Begin pumping your arms as if you were walking briskly or marching until you have completed 50 repetitions. Rest for 30 seconds, then repeat.