How to Reduce Back, Joint & Muscle Pain in Just Minutes

In general, swimming is an excellent form of low impact aquatic exercise that is easy on the back, knees, hips, joints and spine. Swimming is the fourth most popular sports activity in the United States according to the U.S. Census Bureau. Unlike many types of aerobic exercise, the buoyancy of water reduces the stress on the joints back and spine. The water supports the body, relieving stress on all joints in the body. For many with osteoarthritis or other forms of joint pain or severe back pain, aquatic therapy are frequently recommended for rehabilitation by most Doctors and Physical Therapists alike. According to the Centers for Disease Control and Prevention (CDC), swimmers have about half the risk of death compared to inactive people.

Aquatic therapy exercise is especially helpful in cases where land-based exercise programs are not possible due to the intensity of pain, decreased bone density, disability, injury or other factors which can limit exercise. Participants feel much more comfortable in water to slowly regain balance, strength and endurance.

Aquatic therapy offers many versatile exercises and is particularly good for people with conditions such as arthritis, muscle strain or tears, hip replacement recovery, Knee replacement recovery and back pain. Aquatic therapy is frequently recommended as one form of exercise to treat those with diabetes as well as individuals with high blood pressure. Exercise preformed in warm water increases blood and oxygen flow, which can improve health and fitness.

Benefits of Exercising in Water

The physical properties of water make it a highly desirable medium in which to exercise to treat back pain and other types of injuries. Some of the most important properties of water that make exercise easier are:


When immersed in water, gravity is reduced which helps support the weight of the patient. This can aid the development of improved balance, strength and endurance. The buoyancy of water also permits a greater range of positions due to the virtual elimination of gravitational forces, particularly for exercises that require lifting the legs or arms.

Hydro-static pressure:

There are powerful effects produced by hydrostatic pressure that improve heart and lung function, making aquatic exercise a very useful way to maintain and strengthen heart and lung function. This pressure effect also aids in improving blood and oxygen flow, which provide many benefits to the body


Water provides added resistance compared to traditional land based exercise allowing strengthening and conditioning of an injury, while reducing the risk of further injury due to loss of balance. Exercise preformed in water is 12 times more resistant than the same type of exercise when preformed on land.

Moreover, exercising in water offers many physical and mental health benefits and is a good choice for people who want to be more active. When in the water, remember to protect yourself and others from illness and injury by practicing healthy and safe swimming behaviors. Often it is easier to start an exercise program in the water before trying it on land. For example, range of motion stretches for hip flexors and abductors are generally much easier to try out first in water because the leg is supported somewhat as the individual learns the right positioning. Buoyancy when doing aquatic therapy exercises can be increased with the use of floats.

For all back, hip, joint, knee or muscle pain patients, water-based exercises should only be performed under the guidance of a qualified health professional for obvious safety reasons.

Aquatic therapy is generally conducted in pools or swim spas with water that is between 90 to 94 degrees (Fahrenheit), almost as warm as bath water, so blood circulation is increased. An affordable & portable alternative to building an expensive pool for Aquatic therapy or exercise is the Swim Gymm®. The compact Aquatic therapy pool can fit on the patio, garage or basement. Exercise year round and get healthy in the privacy of your own home. Exercise just minutes each day will reduce pain and improve your personal health and happiness!

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