If you suffer from occasional or chronic back pain, stretching in your hot tub or swim spa is one of the best natural remedies around. When done on a regular basis, underwater stretching can ease back pain, increase your flexibility and relieve tension throughout the body.
Why Is Spa Stretching So Effective for Back Pain?
The heat of your spa warms your muscles, making them more pliable while the buoyancy of the water gives you a wider range of motion. The support of the water also means that your body bears only up to 20% of its weight — and that makes stretching and balancing less of an effort.
Now that you know why it works, let’s take a look at the best spa-friendly stretches to help relieve your back pain.
1. Torso Twists
Weak stomach muscles are often a major contributor to back pain. By toning up your tummy, you can strengthen your entire core, giving your back more support.
Start by standing in your spa, arms tightly at your sides. Raise your lower arms up like you’re doing a bicep curl and hold them there. With your stomach muscles tight, twist left and hold for three to five seconds before twisting right. Aim for at least 20 twists on each side. If standing for that length of time is difficult, this exercise can also be done sitting down.
2. Hamstring Stretch
Another common cause of lower back pain is tight leg muscles. This move is effective because it works to rid your lower body of tension and, when your legs are relaxed, ease discomfort in your back and hips. Begin by seating yourself in your spa, and stretch one leg out in front of you. Flex your foot toward your shin and lean forward at the hips. Stretch your arm toward your toes and hold for 10 seconds before switching legs.
3. The Baby Stretch
Stand in the deepest part of your spa, feet flat on the floor and hold on to the edge. Push your hips backward, keeping your back flat and abdominal muscles tight. As you push back, you’ll feel a stretch through your back and hips. Hold the move for 20 seconds if you can and repeat two times.
4. Cat Stretch
This traditional yoga move offers you a nice stretch along your entire spine. Start by sitting up straight and rest your hands on your knees. Round your back until you feel tightness and hold for five seconds, breathing evenly. Repeat this stretch at least 10 times.
5. Side Stretch
This move is all about extension throughout your spine while relaxing the muscles around it. Stand in the centre of your spa, raise your arms above your head and clasp your hands together. Stretch up and over to the left, feeling a stretch down your arm, side and hip. Hold for 20 to 30 seconds and then switch sides.
Tips to Remember
Before performing any stretches, consult with your physician to ensure hot tub stretching is right for you. If you receive your doctor’s blessing, remember to start slowly and never stretch to the point of pain.
If you’re ready to learn more about the health benefits of outdoor swim spas and hot tubs, get in touch with us at Euphoria Lifestyle. Our award-winning dealership, located in West Sussex, has a wide variety of swim spas for sale from the DualStream SwimExpert to the AquaStream SwimFit. Send us a message or visit our showroom to shop from our premium selection of hot tubs and swim spas for sale or to speak to one of our experts.