Water; so smooth and refreshing... it's no wonder it is referred to as the fountain of life. I totally concur. I recall sometime ago once I wrote on a similar topic, I said something about never having seen a fat swimmer (and I mean professional swimmers; I am aware we have seen all kinds of in the local pools these days). Same is true of a swimmer with persistent back pain (yeah right! Pretty ironic, isn't it?). Greater part of lower-back pain issues are the result of strained muscles or ligaments, and though often painful, usually resolves by itself. Structural problems in the spine, for example herniated discs sometimes require surgical intervention. Swimming gives a non-weight bearing environment in order to exercise the big muscles in the back as well as smaller muscle groups which help support them. Proper stroke technique prevents swimming-related injuries, and stroke drills and kicks help relieve tense muscles. This lower back exercise also has low-impact consequences involved because it does not put any direct stress, twisting or rough contact lying on your back as other sports may do. While limiting pressure and additional pain around the back, swimming exercises also can help to strengthen a weak back.

Exercising in water can be a safe method to workout without putting stress on the joints. The buoyancy created from finding yourself in a pool of water about your neck will support 90 percent of your body weight, based on Spine-Health, an online resource for back and neck pain. This will take pressure off of the lumbar spine of the lower back. You can do stretching and strengthening exercises inside a pool. Walk about the pool or swim a couple of minutes to warm up your muscles before exercising and walk around between stretches. For spine problems, swimming with a sidestroke or backstroke in your workouts is recommended to prevent causing back pain while you swim. You must prevent back injury when executing this lower back exercise by looking into making sure your positioning is correct. Engage your abdominals while you swim in the front style, and keep the head in a straight line together with your body, not cranked up to look toward the sky or ceiling.

Like a swimmer (pro or not; as long as you are in water, you are a swimmer), so as a swimmer, weight training exercise is crucial and also your focus ought to be on developing strong muscles with higher endurance capabilities. You need to target higher repetitions (perhaps 15 or more), with low or moderate weights. Train in this way for 2 sets and after that train heavier on your last set, with six to 10 rep whilst keeping , to increasingly gain strength. Some parts in the body that relates with the lower back and they are impacted by swimming are;

The Biceps and Triceps

In the pool, you are working your biceps and triceps as you pull the water with your arms, forcefully working against the resistance in the water. Experts recommend finishing standing bicep hammer curls and seated dumbbell curls to primarily concentrate on the biceps. Complete your curls using your elbows tight to your sides and take control of your weight slowly up and down. Triceps overhead extensions and dips target train the backs of the arms. Triceps dips must be completed using a bench with straight legs or knees bent to have an easier approach.

The Lower Body

The glutes, quadriceps and hamstrings are all engaged in swimming. Regardless if you are freestyle kicking or using a breaststroke kick, your lower body actively works against the resistance of the water. The seated hamstring curl machine will target the backs of the thighs to build strength and complete the leg extension to target train your quadriceps. Squats will actively engage all the major muscles of your lower body to develop strength. Squats can be executed either with or without weights.

The Core Back

Core strength is essential in swimmers. Target train your core with yoga moves. YogaJournal.com suggests doing plank pose or boat pose to interact with the entire midsection to build up strength. Plank pose is similar to holding the top of a pushup. Draw your navel in and engage the core by continuing to keep your body in one line. Boat pose begins whenever you sit back and extend your legs out 45 degrees in front of you. Holding this static move, place your hands on top of the floor and out over your sides. Try to hold both poses for half a minute, completing each exercise three times.

So having known these, I suppose you'll be needing exercises that will help you effectively address the troubles you've with these lower body parts, so here goes;

The Backstroke

To try and do the backstroke, move backward through the pool gliding lying on your back, propelling your body by producing large, circular backward motions with the arms. Commence with your right arm, bringing it up and back to enter into the water next to the head then follow in the same way together with your left arm. Kick your feet lightly using your knees slightly bent to keep your body moving forward in a straight line.

The Sidestroke

Work your lower back gently using a sidestroke. Get in a relaxed position in water on either side of your body with the lower arm extended underneath your head and your upper arm alongside your upper thigh. Draw your legs in toward your entire body and move your lower hand in toward your shoulder and your higher hand in toward your chin. Propel the body in the water by kicking your legs out and digging into the water with your upper hand.

The Dolphin Kick

Turn on to your back and perform dolphin kicks, pulling and pushing using the core muscles in your abdomen. Work with an undulating hip motion to flex and contract back muscles. Repeat with and without swim fins. Perform the similar exercise while you're on one side. Only do the Dolphin kick sets if your lower back is healthy and pain free.

The Aquatic March

Another water exercise that targets the lower back involves marching in position. Always keep your spine straight. Begin with the feet firmly on the floor and shoulder-width apart. When marching in position, lift one leg up at a 90-degree angle. Lower it back in the ground and lift the other leg. Alternate the legs for 20 seconds. When returning your foot to the floor on the pool, avoid pounding or slapping it down.

The Water Pull

Swimming works out the large muscles in the chest, back, and the legs. Overuse or weakness of muscles used to rotate your whole body in freestyle brings about lower back pain. Pulling freestyle means swimming with your legs isolated trailing behind. It changes the swimmer's position within the water somewhat, and eliminates any painful movements linked to the flutter kick. By using a pull buoy keeps legs from sinking and helps keeps the entire body high in water. Keep a streamlined position and also your head steady. Take very long strokes, counting the strokes per length. Pull four laps of a 50m pool, or eight laps of a 25 m pool. Decrease the number of strokes per length while focusing on elongating the body and stretching out your muscles within your lower back.

Vertical Exercises

Vertical kicking forces the swimmer to keep up balance in the water and to use leg and supporting abdominal muscles to keep upright. Perform flutter or freestyle kick, keeping your arms out of the water in an 'I surrender' position. Kick for one minute. Then, keep legs still and scull along with your hands to keep on the top of water. Sculling means making continuous circular movements using the hands, palms face down on water. Bring your knees up and extend the feet to ensure the legs are perpendicular to your torso. Hold the position for just a moment then continue. Repeat for one minute.

The Knee-to-Chest

A knee-to-chest exercise involves stretching and strengthening the muscles in the hips, legs and lower back. Doing the movements involved underwater reduces tension and provides slight resistance, which can be beneficial to reducing low back pain while toning muscles. Begin with standing on your left leg. Raise your right leg off the ground, bending your knee. Holding on to the side of the pool, slowly straighten your right leg. Hold this position for Ten seconds and return your foot towards the floor. Repeat using the left leg.

The Front-to-Back Leg Swing

Another beneficial exercise is the front-to-back leg swing. This exercise stretches the low back and also involves your hips, knees and thighs. Stand together with your left side facing the side of the pool. Keep your legs shoulder-width apart. Holding on to the edge, slowly extend your left leg straight out. Keep your toes facing upwards and hold this position for five seconds, then slowly swing your leg straight back behind you. Pause for five seconds. Repeat 10 times, and then move to right side.

On the final note, in case you have any signs of fatigue while you are doing any one of these aquatic lower back exercises; stop and seek medical attention immediately. For precision, a few of the indications of fatigue include trouble breathing, dizziness, feeling flush, nausea, weakness, irregular heartbeat, chest pains, confusion and disorientation. Begin your exercise routine slowly. Take frequent breaks every 15 minutes to prevent injury and also to give your muscle tissue time for it to recover.