Blog

Aqua jogging is a gentle exercise done in deep water where your feet do not touch the bottom. 
You wear a floatation belt and “jog” in place. It looks simple, but it is one of the safest and most effective ways to move when you have a disc injury. 

Why does it work so well? 

1. The water takes the pressure off your spine 
In water, your body feels lighter. This means your injured disc isn’t 
being squeezed the way it is on land.  Less pressure = less pain. 
2. You can move without hurting your back 
Many people with disc injuries can’t walk or run comfortably on 
land. In water, those same movements feel easier because there’s 
no impact or pounding on the spine.  It has a very gentle traction 
effect on the lower back, reducing gravity from the spine. 
3. It strengthens the muscles that protect your back 
Aqua jogging naturally works your deep core and hip muscles, ones that stabilize your 
spine. Stronger support means your disc can heal better. 
4. It gets blood flowing to help healing 
Movement in warm water increases circulation, which helps reduce inflammation and 
relaxes tight muscles around the injury. 
5. It improves hip movement so your back doesn’t have to work as hard 
When your hips move well, your low back doesn’t have to compensate. Water makes it easy 
to move your hips through a full range of motion without pain. 
6. You stay active and fit without risking more injury 
Aqua jogging gives you a great workout, heart, lungs, legs, without putting stress on your 
disc. You stay strong while your back heals. 

How To Get Started With Aqua Jogging

Buy a belt.  Some pools have them as does Rebel Sports stores. 
• Wear the floatation belt to keep you upright. 
• Get into deep water (your feet should not touch the bottom). 
• Gently “jog” using slow, smooth arm and leg movements.  It’s actually walking, not jogging. 
• Start with 20 minutes, daily if possible. 
• Increase time as your comfort improves. 
• Some public pools, e.g. Olympic Pools in Newmarket have a designated Aqua Jogging lane. 

Tips for Best Results

• Keep your core gently engaged. 
• Stay upright—avoid leaning forward. 
• Move at a comfortable speed; pain should not increase. 
• Stop if you feel sharp or worsening pain. 
• Ask your chiropractor or therapist for personalized guidance. 

Why Your Chiropractor Recommends This

Aqua jogging is one of the safest ways to stay active, strengthen your body, and support 
spinal healing when you have a disc injury. 
There are a range of videos on YouTube you can watch. 

Mt Eden Chiropractic