Aside from swimming laps, there are many low-impact water exercises and stretches that allow your spine to decompress gently. Swimming and other water workouts strengthen the core, obliques and lower back muscles, to reduce strain to overworked ligaments. Swimming also stretches and strengthens the legs and shoulders, which are often overworked and painful from supporting a lower back in spasm.
You can try water jogging, water yoga or water aerobics to find what works best to relieve your lower back pain.
You can also find specific lower back pool exercise videos on youtube. For the average lower back pain sufferer, just get in the water and do what feels natural – just about any repetitive movement in the water is beneficial.
For those with severe chronic lower back pain seek the advice of your physician or physical therapist for recommended water exercises for back pain.