Welcome back, Buckhead residents! At Well Adjusted Buckhead, we believe in embracing the summer season while caring for your spine health. With the kids splashing in the pool, why not join in and use the opportunity to alleviate your nagging back pain? We've got you covered with five refreshing pool exercises explicitly tailored to our beloved neighborhood of Buckhead in Atlanta. Dive in, have fun, and bid farewell to back pain together!

Water Walking:

The soothing properties of water can work wonders for your aching back. Start with water walking, a low-impact exercise that engages your muscles without straining your joints. Stand in the pool with water at chest level and walk from one end to the other. Focus on maintaining good posture, engaging your core, and pushing through the resistance of the water. Aim for 10-15 minutes of water walking to strengthen your back muscles gently.

Leg Lifts:

Strengthening your core and leg muscles can help stabilize your spine and reduce back pain. Stand in waist-deep water, holding onto the pool's edge for support. Slowly lift one leg straight out in front of you, keeping it parallel to the water's surface. Hold for a few seconds, and then lower it back down. Repeat this exercise 10 times on each leg, focusing on maintaining control and stability throughout the movement. These leg lifts will gently stretch your lower back and help alleviate pain.

Water Aerobics:

Water aerobics is an excellent way to improve your overall fitness while being gentle on your back. Join a local water aerobics class in Buckhead, or create your routine. Incorporate exercises such as arm swings, leg kicks, and side bends, all performed in the buoyant water. The resistance provided by the water will engage your muscles and promote flexibility, helping to alleviate back pain. Remember to warm up before starting and cool down afterward to protect your muscles.

Flutter Kicks:

Flutter kicks are a fantastic exercise for strengthening your lower back and abdominal muscles. Stand near the edge of the pool and hold onto it for support. Extend your legs fully behind you, keeping them close together. Begin kicking your legs up and down alternately, as if you were swimming on your stomach. Aim for 10-15 repetitions on each leg and focus on maintaining a controlled movement. Flutter kicks will improve your posture, enhance spinal stability, and relieve back pain.

Pool Noodle Stretch:

Utilize the versatile pool noodle for a relaxing stretch that targets your back and shoulders. Sit on a pool noodle, allowing it to support your body from under your arms as if you were riding a horse. Let your legs float freely in the water, ensuring you feel balanced and supported. Relax your body and allow the water to stretch your back gently. Take deep breaths and focus on releasing any tension. This simple exercise promotes spinal decompression and can immediately relieve back pain.

As the summer sun shines upon Buckhead, Atlanta, don't let back pain hold you back from enjoying the refreshing poolside activities with your kids. Incorporate these five pool exercises into your routine to help alleviate discomfort and improve your spine health. Remember, if your back pain persists or worsens, our experienced chiropractors at Well Adjusted Buckhead are here to provide personalized care and support. Dive into relief and embrace a pain-free summer in beautiful Buckhead!

Helping you feel your best with health + humor,

Dr. Jess

Click the link below to schedule your appointment today!