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4 Strengthening Exercises for Back Pain

One of the benefits of using a swim spa is that it is specifically built for exercise, which will help heal your joints and muscles that ache, hurt, or just need strengthened in the most natural way. Unlike regular pools, swim spas use powerful river jets that give your torso support and buoyancy so that you can more easily swim and have that optimum resistance workout. They also can come with built in rows and resistant bands if you want more resistance added to your swim spa exercises. While you workout, the crystal clear water is set to the ideal warm temperature that soothes sore and tight muscles. You can also add Epsom salts for a perfect hydrotherapy experience that will reduce swelling, stiffness, and pain. If you want to know more about swim spas and hot tubs read “Build a Vacation in your Backyard” or visit our inventory.

What to Know Before Getting into the Exercises

According to experts like physical therapists and trainers, it is critically important to keep in mind that you are always involving all three ranges of motion in all of your swim spa exercises you do. In order to achieve strength in all parts of your back muscles, you have to work all angles your back muscles can move. This way you are strengthening your back muscles from more than just one range of motion, which not only helps the pain you currently have but it also prevents future injury. The goal is to be strong in all ranges of motion, not just one! These three general ranges of motion include:

  1. Front to/and back- moving both forwards and backwards.
  2. Side to side (left and right)- moving both left and right or side to side.
  3. Rotational- moving in a curve such as a circle of a half circle.

These may look slightly different depending on the exercise. The ones I’m about to give you include all three ranges of motion and are made to strengthen multiple muscles in your back at the same time. For every exercise, do 3 sets of 15-30 reps.

4 Proven Exercises for Back Pain

Remember to copy all swim spa exercises exactly how it is shown for best results. The gifs shown below are shown outside of water so you can see exactly how to do them when you are in the water. Also, don’t forget that your back muscles are a part of your “core,” just like your abs. These exercises strengthen your entire core. Do 3 sets of 15-30 reps.

1.Wall Kick Outs/Oblique Twists: this works both your legs and your core (abs and back.) Do this exercise from 4 different sides of the spa. One going with the current, one against the current, and then the other two on both sides of the spa. This will give you resistance from the current on all four angles (front, back, left, and right.) The oblique twist is for your rotational motion.

2. Bicycle Kicks: similar to the kick outs and oblique twists, this exercise is good for your legs and core. This exercise gives you that alternating left to right difference from the kick outs. Do this exercise from 4 different sides of the spa. One going with the current, one against the current, and then the other two on both sides of the spa. This will give you resistance from the current on all four angles (front, back, left, and right.)

3. Ball/Band Resistance: this exercise is great for your lower back and abs. You can also do this exercise facing, left and right, and turned away from the current. This gives you resistance from all four sides. If your swim spa comes with a resistance band, use that in place of a ball. Once you feel comfortable standing on two feet, try balancing on one foot both left and right! This will help your balance and even help strengthen your knees further at the same time. (You can do these same exercises with a band doing the same motions.)

4. Elbow to Knee Touches: this strengthens your lower abs and lower back. It gives you that perfect ab crunch. Do this exercise from 4 different sides of the spa. One going with the current, one against the current, and then the other two on both sides of the spa. This will give you resistance from the current on all four angles (front, back, left, and right.)

Post Workout Warm Down

This is the best cool/warm down you will ever do! The wonderful and unique part about a spa workout is that you get to use your swim spa as a hot tub as well. Relax in your lounger or bench with the jets massaging your back, hitting where your pain or soreness is in order to give that extra pressure to recover. Allow the Epsom salts to sink into your pores and relax those tight muscles–a perfect way to finish off your workout.

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