How water exercise can help with back pain and knee pain

Studies have found that when we move our arms, the core stability muscles activate 30 ms before the arm muscles and 110 ms before the leg muscles. In other words, the body stabilises the spine before it moves the limbs.

       In people with low back pain, the core muscles contract more slowly, which can lead to injury of the spine.

       Research has found that core muscle exercise helps prevent back pain. In people who already have back pain, it helps stabilise the core muscles, prevents further injury and reduces pain.

How water exercise helps reduce back pain

1. Water helps support the body weight that would otherwise act on the joints.

2. Water currents disturb your balance while in the water, stimulating the muscles to work and training your balance.

3. The resistance of the water helps build muscle strength.

In a herniated disc pressing on a nerve, the gel inside the disc (nucleus pulposus) bulges out and compresses the nerve behind it. Water pressure helps push the bulging gel back into the intervertebral disc. 

Knee osteoarthritis

How water exercise helps reduce knee pain

1. Water exercise reduces the load on weight-bearing bones and joints, so there is no risk of further injury, and it reduces knee pain.

2. It strengthens the muscles around the knees and hips.

3. During exercise the body releases endorphins, which reduce stress and make it enjoyable.

Examples of knee and back exercises in water

- Cycling in water, which trains the strength of the

- muscles around the knee

- core muscles

- Balance training