Water shoes, as their name implies, are shoes designed to be worn in the water. They let water in and dry out more readily when you get out. In addition, they have soles with traction, which means you’ll have a better grip on the floor of the pool.

Walking is really good for back pain, but unfortunately, you can sometimes get fatigued or uncomfortable quickly. Water walking can allow you to comfortably exercise for longer periods. [4] X Expert Source Karen Litzy, PT, DPTPhysical Therapist Expert Interview. 27 August 2020. Walk forward, backward, and side to side to help relieve your back pain. [5] X Expert Source Karen Litzy, PT, DPTPhysical Therapist Expert Interview. 27 August 2020.

One reason this exercise works well for back pain is it lets you stay upright while still building strength in your back. However, bending forward or to the side can increase back pain if you’re not careful.

You can also add a weighted belt. Another option is ankle weights. If you’re walking in deeper water, try holding onto a pool noodle or board, or wear a life jacket. [8] X Expert Source Karen Litzy, PT, DPTPhysical Therapist Expert Interview. 27 August 2020. If you have trouble staying upright, you can use a flotation belt instead, which will keep you where you need to be. [9] X Trustworthy Source Arthritis Foundation Main organization devoted to arthritis support and education Go to source

You can also move to the deep end. If you can’t swim, put on a life vest or other flotation device. To walk in deep water, you simply move your arms and legs as if you were walking to propel you forward. You can also use a water noodle to help you stay afloat. Simply straddle it as you would a horse, pulling it slightly higher in the back. [11] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source

Have your right leg nearest the wall. Put your weight on that leg alone, bending at the knee. Lift your left leg up, bending at the knee. Bring it up as high as it will go. Your ultimate goal is to bring it to your chest. Repeat five times for each leg.

Don’t turn your ankle. Just lift your leg as high as it will go without turning. Lift that leg eight to 10 times or until you get tired, then move to the other leg. Try to exhale as you bring your leg up and inhale as you bring it down.

Hold position for several seconds before bringing your legs down. Repeat five to 10 times. Make sure you don’t hyperextend the back when doing the exercise.

Hold this position for as long as you comfortably can. Repeat four or five more times, and then perform the same exercise with the opposite leg.

With your legs slightly out in front of you, rotate them in the water as if you’re riding a bike. In other words, bring one knee up, and rotate the foot forward in a circular motion that moves to the back. At the same time, your other foot should be on the other side of the circle you’re making, rotating front and back as well. You can also use this motion to move through the water. Simply use your arms as well, and let your feet move you. You can use a noodle to help keep you afloat.

Keep your legs straight. Another option is to sit on the side of the pool and do the same exercise. Sitting on the side will make it easier.

You should reach a position like you’re sitting in a chair. Try not to let your knees go in front of your toes. Inhale as you squat down, and exhale as you stand back up. As you stand up, make sure to keep your core tight and your back straight. During this exercise, your arms should be bent but close to your body. Have your palms facing down.

Just go as high as you can. Don’t worry if you can’t go too high yet. Of course, if your back starts hurting more, it’s important to stop what you’re doing.

As you come back together, try to not to touch the bottom of the pool before you kick back out. Bring your arms down as you bring your legs in. You can also do fully suspended jumping jacks by not touching the floor at all.

To make the move harder, jump up to bring your knees in faster. Also, make sure to keep your head high, so you don’t dunk yourself.

Take a large step forward on your right leg. Bend your left knee down, almost touching the floor of the pool. Your right thigh should be parallel to the floor, and your knee should be at a 90-degree angle. Keep moving forward, alternating legs.

You can alternate kicking legs or try a mermaid kick (legs kicking together like a mermaid tail). You can also do a frog kick, like you use for a breaststroke. If you prefer, you can hold onto the side of the pool instead.

To make yourself move a little faster, try setting goals for yourself. Just setting goals for how many laps you’re going to swim can make you go faster. Also, listening to music can motivate you without you even realizing it. Try getting waterproof headphones and waterproof cover for your phone or mp3 player.