Recovering from Back Injuries: Pool Style

Okay folks lets talk about a painful subject that I know more than I ever wanted to know about. The ever-dreaded back injury. This has got to be the worst thing. It always seems to sneak up on you! You are doing fine and moving around then Bam!!!!
A wrong twist, or a box that is just a little to heavy, and your’re on your way to the hospital with a herniated disk and a 6 week prescription for bed rest! So how do you get back to fighting form after that?
Well i will tell you, it’s time to head to the pool! So here are some exercises that will have you running free in no time!!!*

1: Knee -to-chest

So lets start with something easy.
With one hand on the side of the pool lift one leg slightly bent as high as your pain tolerance will allow.
This movement will stretch your leg, hip and lower back. You should be about chest deep so gravity won’t weigh on your back.
 
 
 
 
 

2: Dégagé [day-ga-zhay]

Alright so next lets try standing with one arm on the pool wall. Once again lift one of your legs and  when your fully extended point your toe. This will stretch your hamstring, hip and lower back. Make sure you don’t forget to switch sides to gain an even stretch. 
 
 
 
 
 

3: Superman

Now imagine you are Superman and with both hands resting on the side of the pool extend your body out to make as much of a straight line as you can.
This will extend your entire back and joints as well as stretching your shoulders and arms.
Now if only you could fly!
 

4: walk the line

Just like Johnny Cash says ” I walk the line!” Its time for a pool walk.Pool walking in chest deep water, both forward and back, has no impact on knees or hips and will support your back.
If you find you need more resistance add ankle weights or hand floats. You are basically power walking in the pool.
Make sure you start with nothing then slowly add small amount of weights at a time.
 
 

5: Deep water bicycle:

So last on the list is biking in the pool. Sounds fun so here’s how to do it!  
In deeper water, loop 1-2 noodles around the back of your body and rest your arms on top of the noodle for support in the water.
Move your legs as if you are riding a bicycle. Speed is not what you are going for.
Keep even controlled leg movements.
 
 
 

One last thought

Now these exercises may not sound like a lot but they will get you back on track and off your back. Once you’ve recovered and you’re ready to crank it up a notch, check out our Ultimate Beginner’s Guide to Swimming for tips on getting into swimming for exercise.
To make the time go faster, don’t forget to pick up your own Underwater Audio waterproof iPod shuffle so you can rock out while you stretch and strengthen your back.
So get to the pool and get started. Until next time swim fast and have fun.
*Consult with your doctor before completing any of these exercises. Underwater Audio will not be held responsible for injury, death, damage, loss, or inconvenience arising from this workout.