Underwater Strength Training | Herniated Disc & Bulging Disc Workout

What if I said you could lift heavy weights (with degenerative and herniated discs) and get a great workout in without feeling beat up, overworked, or telling yourself, “You’re going to pay for that later”?

It’s possible with resistance training you do underwater. 

Yeah, I said UNDERWATER.

You’re probably thinking, what in the world are you talking about, resistance training underwater!?

In today’s video, I’ll share with you a completely UNDERWATER upper body strength training routine you can follow in your own private or local pool (if allowed). 

Here’s what you’ll learn today! 

  • How to safely follow pool or underwater resistance training workouts with back pain.
  • How you can modify the workouts to fit your goals and current fitness level.
  • Some creative ways to get an amazing workout in with minimal equipment and NO back pain.



Want to see how I used exercise to cancel my back surgery after a ruptured L5-S1 disc and live chronic pain-free today == CHECK THIS OUT 

Is Underwater Strength Training Good For Back Pain?

There are many supporting factors that make pool or underwater strength training something all low back pain sufferers should consider. 

Now Traininginunderwater is tough and requires breaks for breathing, obviously, but this is just one way of doing it to make it. a bit more challenging.

In what ways does water resistance training help with low back pain relief?


Muscle Activation and Strength Gains:

Water provides a form of resistance that can be used to engage muscles differently than on land. Studies have suggested that underwater or “in the water” resistance training can lead to improvements in muscle strength, particularly for individuals with joint issues or those looking for low-impact options.

The feeling you get when resistance training underwater is nothing I can compare anything else to. It’s satisfying from the perspective of “getting a good workout in,” but without the “beat up” feeling you tend to get after a heavy day of lifting in the gym. 

Cardiovascular Fitness:

Pool workouts can also provide a ton of cardiovascular benefits.

The resistance of the water can increase the intensity of movements, leading to elevated heart rates and improved cardiovascular fitness.

Not only that, you can increase the difficulty of the pool workout while performing the exercises underwater, where you have to hold your breath. 

This is a bit odd at first but really adds a challenging dynamic to the workout. You can get really creative with how you use breath working during each set and exercise. I demonstrate a couple of different ways in today’s video!

Joint-Friendly Exercise:

The most outstanding benefit of underwater resistance training that I experienced was the water buoyancy impact on my workout.

Water buoyancy reduces the impact on joints, making underwater resistance training a viable option for individuals with conditions like arthritis or those recovering from injuries such as long-standing back pain.

This list goes on and on with how underwater or aquatic resistance training can really take your current training program to a new level. The best thing to do is give it a try for yourself!