Since swimming is a great social and fun pass-time, people tend to think of it as a strictly recreational activity. However, swimming is actually a great therapeutic exercise to deal with chronic back pain and back-related injuries. This is due, in large part, to the fact that swimming is not a weight bearing activity and there is no impact stress in the pool.
Almost all of your major muscle groups are engaged during active swimming. Additionally, it is an incredibly healthy workout for the heart and lungs and it builds endurance. The swimmer's physique is an ideal example of a desired fitness state. Swimmers are noted for their immense upper body strength and lean lower torsos. Here are some basic, effective exercises to help you get your back stronger and burn a few calories at the same time. Remember to hydrate when working out in the pool. Even though you are surrounded by water, you need to drink it in order to keep your muscles from tightening.
Stand with your back against the wall of the pool. Adjust your feet so they are shoulder width apart or maybe even a little bit wider. Move your feet so that the backs are a few inches away from the base of the wall. Start to crouch down as if you are going to sit in a chair. When your knees are at a 90 degree angle, hold it. Count to five and slowly begin standing. When you are upright, start again. Try to do three sets of ten. As you gradually begin to build strength, you can increase your sets and reps.
For 10 to 15 minute intervals, march or walk through the water. Going against the flow of the pool is high-resistance and low-impact. You are strengthening the muscles in both the back and the abdomen. This is helpful because you are strengthening your lower back muscles and conditioning the abs at the same time. It is very important to create strong muscles in your abdominal wall to support your back. This prevents future injury and decreases pain because you are creating a source of protection around your back's discs and muscles.
A physician should be consulted before beginning your swimming regimen. This is true in engaging in any new form of exercise. Ask your doctor if they have any preferred routines for strengthening back muscle in the water.