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[Clearance](https://www.h2owear.com/clearance-chlorine-resistant-swimwear.html) ![](https://blog.h2owear.com/hubfs/Blog%201%20Back%20Pain.png) # A 20-Minute Gentle Back Strengthening Routine Published by [H2O Wear Team](https://blog.h2owear.com/author/h2o-wear-team) on Jul 23, 2024 5:08:01 PM Wish you could find a workout to relieve back pain? This workout is for you. One of the biggest steps to healing back pain is working on your core strength, and water provides the perfect environment to do just that.   ‘Why water?’ I hear you ask. Well, because water’s buoyant, we become super supported and every push and pull has a greater range of movement. Not only that, but the resistance also helps to build strength. Without gravity pressing you down, immediate relief can be found even just by standing in water, and we’re more likely to move easier as the water reduces the pain and stiffness we feel on land.   **Balanced Strength For Back Pain** Back pain can be the result of muscle imbalance. Just like stakes are placed evenly around a newly-planted tree for stability, muscles should provide even strength to support the back. Balanced strength means the body is supported and free to move, that’s why it’s so important we build strength in all directions. My formula for water exercise ensures this balance by moving the body in all natural directions: front to back, right to left and right and left rotation.   **Must Have Water Equipment For Even More Strength-Building** If you’re serious about building strength, healing injuries, and finding your best level of movement, there’s one piece of equipment you always want in your pool bag: gloves. [The benefits of gloves](https://blog.h2owear.com/5-benefits-of-wearing-gloves-for-water-aerobics) are countless as they provide an immediate connection to the water. That means you’re able to push and pull equally in a balanced way—the key to strength training in the pool.   **Gentle Back Strengthening** This 20-minute routine is perfect for beginners and those looking to get relief from back pain. It’s simple: push, pull, and ski. You can do this routine slow and easy and get the benefit of lubricating the joints, helping to relieve back pain. Feeling stronger? Dial up the intensity by moving with more effort. For best results, always work in your feel-good range.   **The Workout: Push, Pull, Ski Circuit**   | 4-minutes | Jog: Push + Pull | | --- | --- | |   | Circuit: Push-Pull-Ski | | 1-minute | Push: Chest  | | 1-minute | Ski: Narrow | | 1-minute | Pull: Back | | 1-minute | Ski: Wide | | 1-minute | Push + Pull | | 1-minute | 4x4: Ski Narrow + Wide | | 6-minutes | Repeat Circuit | | 4-minutes | Jog: Alternating Push + Pull |     **The Takeaway** Water provides a back-friendly way to exercise and the resistance around the body means you’ll be getting stronger in a balanced way that feels good. Use this workout to build balanced strength, a supported back, and reduce pain.   **Want 2 free audio workouts?** You’ll target mobility and strength helping you to move and feel better in just two sessions.   [Click here to get instant access](https://app.waterexercisecoach.com/zen/free-audio-water-workouts-laurie-denomme-1)   Tags: [Aquatic Exercise](https://blog.h2owear.com/tag/aquatic-exercise), [Water Aerobics](https://blog.h2owear.com/tag/water-aerobics), [Aquatic Workout Videos](https://blog.h2owear.com/tag/aquatic-workout-videos), [Workout Tips](https://blog.h2owear.com/tag/workout-tips) [Back to Blog](https://blog.h2owear.com) We Welcome Your Comments Below: ## Related Articles ## [Make Cardio Count: Build Strength While You Move](https://blog.h2owear.com/make-cardio-count-build-strength-while-you-move) Cardio in the pool is often thought of as “heart exercise.” But what if it could be more than that?... [Read More](https://blog.h2owear.com/make-cardio-count-build-strength-while-you-move) ## [Why Neck-Deep Water Fires Up Your Core](https://blog.h2owear.com/why-neck-deep-water-fires-up-your-core) You can train your core in shallow water or in the deep end. But there’s a spot in between that... [Read More](https://blog.h2owear.com/why-neck-deep-water-fires-up-your-core) ## [Upper Body Gloves](https://blog.h2owear.com/upper-body-gloves) Support Your Joints and Build Strength - Without Risking Pain [Read More](https://blog.h2owear.com/upper-body-gloves) - Account Information - [Create An Account](https://www.h2owear.com/create-an-account) - [Order Status](https://www.h2owear.com/customer/account/) - [Sizing Chart](https://www.h2owear.com/size-chart) - [Shipping & Returns](https://www.h2owear.com/shipping-returns/) - [Customer Care](https://www.h2owear.com/customer-care/) - [Swimwear Care](https://www.h2owear.com/swimwear-care/) - FAQ's - About H2O Wear - [Our Story](https://www.h2owear.com/our-story/) - [Contact Us](https://www.h2owear.com/contact-us/) - [Aqua Partners](https://www.h2owear.com/aqua-partners/) - [Privacy Policy](https://www.h2owear.com/privacy-policy-cookie-restriction-mode/) #### H2O Wear is engineered to perform. 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