There are many causes of back pain. The main causes include slipped discs and nerve damage (see Reference 1). Whatever the cause, back pain, whether mild or severe, can be a major hindrance in your daily activities. Hydrotherapy exercises can help alleviate back pain. These types of exercises are performed in the water (such as in hot tubs or swimming pools).
Warm Water Exercises
Warm water exercises are typically performed in a spa or a hot tub; at least one can be performed in your own bathtub at home. According to backpain.com, simply soaking in a warm tub can ease the pain in your back because warm water improves blood circulation in your back which in turn promotes healing and eases pain (see Reference 2). You can soak for 20 to 30 minutes at a time; wait at least one hour before soaking again (see Reference 2).
In addition, if you have access to a hot tub, you can perform warm water exercises. According to the University of Washington's Orthopedics and Sports Medicine Department, before beginning the exercises, take some time to soak in the warm water to soothe and ease your muscles. Afterward, you can perform trunk and back exercises such as the side bend. To do the side bend, stand in the spa, place your hands on your hips and gently bend to the left and then to the right (see Reference 3). This exercise helps stretch and strengthen your back; it will also help to increase blood circulation, promoting healing and soothing your pain (see Reference 2).
Hydrotherapy Exercises in a Pool
According to Cambridge University, there are several exercises you can perform in a pool that can help ease your back pain. Many of these exercises require the use of a water noodle or other floatation device that can be pushed into the water; these items increase resistance in the water and help to strengthen your back (see Resource 1).
For the first exercise, hold on to a water noodle or a flotation device and push it under the water (see Resource 1). Hold the water noodle under the water and gently bring it back to the surface. Repeat. You can also hold on to a water noodle and push it under the water while bending slightly to the left or the right (depending on which side of your body you are pushing the water noodle under). Alternate your hands and repeat the exercise. If you have two water noodles, keep one in each hand and alternate sides (see Resource 1).
In addition to these exercises, simply walking around the pool is another way to get exercise that strengthens your back muscles (among other muscle groups), thereby helping to relieve pain. Simply do a few laps around the shallow end (see Reference 3 and Resource 1).
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