{"id":5930,"date":"2022-10-22T20:49:00","date_gmt":"2022-10-22T20:49:00","guid":{"rendered":"https:\/\/www.masterspas.com\/blog\/?p=5930"},"modified":"2025-10-28T19:52:54","modified_gmt":"2025-10-28T19:52:54","slug":"best-exercises-for-back-health","status":"publish","type":"post","link":"https:\/\/www.masterspas.com\/blog\/best-exercises-for-back-health\/","title":{"rendered":"Best at-home low back exercises in a swim spa"},"content":{"rendered":"\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Low back exercises at home for swim spas | Master Spas Facebook Live\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/9bFa8mKSxbc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>Do you struggle with low back pain? If so, you are not alone. Back pain is one of the most common reasons people see a doctor or miss work.<\/p>\n\n\n\n<p>However, there&#8217;s no one universal cause of back pain. Chronic low back pain can be caused by injury, lifestyle, structural problems, and arthritis. Treatments can vary, too, depending on the cause, severity, and your doctor&#8217;s recommendation. However, moving your body can improve circulation, reduce pain, and help you manage symptoms.<\/p>\n\n\n\n<p>In this Facebook Live video, swim spa specialists Ben Gilliam and Mari Cuticelli share therapeutic massage techniques and low back exercises you can do at home. This routine targets your psoas and low back. These swim spa exercises can be incorporated into a water aerobics routine to strengthen your body, reduce pain, and live life better.<\/p>\n\n\n\n<p>Warm water exercise and therapy in a Master Spas swim spa is particularly beneficial. The water temperature Increases blood flow, mobility, and comfort while you exercise. You can use water exercises to strengthen the muscles that support your spine.<\/p>\n\n\n\n<p>Swim spa exercises for your low back demonstrated in this video:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Seated rows<\/li>\n\n\n\n<li>Core rotations<\/li>\n\n\n\n<li>Knees to chest<\/li>\n\n\n\n<li>Flutter kicks<\/li>\n<\/ul>\n\n\n\n<p>In addition to the exercises, Ben and Mari demonstrated stretches for your low back. Stretching and moving in the water can help you reduce tension, increase flexibility, and heal muscles.<\/p>\n\n\n\n<p>Swim spa stretches that can be beneficial for low back pain include twist stretch, psoas stretch, and hamstring stretch.<\/p>\n\n\n\n<p>A benefit to incorporating a Master Spas swim spa into your aquatic therapy routine is the hydrotherapy massage. The jets can help you relieve pain.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do you struggle with low back pain? If so, you are not alone. Back pain is one of the most common reasons people see a doctor or miss work. However, there&#8217;s no one universal cause of back pain. Chronic low back pain can be caused by injury, lifestyle, structural problems, and arthritis. Treatments can vary, <a class=\"read-more-link\" href=\"https:\/\/www.masterspas.com\/blog\/best-exercises-for-back-health\/\">Continue Reading<\/a><\/p>\n","protected":false},"author":2,"featured_media":5931,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[],"class_list":["post-5930","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-facebook-live"],"yoast_head":"\n<title>Best at-home low back exercises in a swim spa | Facebook Live<\/title>\n<meta name=\"description\" content=\"In this Facebook Live video, swim spa specialists Ben Gilliam and Mari Cuticelli share therapeutic massage techniques and low back exercises you can do at home.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.masterspas.com\/blog\/best-exercises-for-back-health\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Best at-home low back exercises in a swim spa | Facebook Live\" \/>\n<meta property=\"og:description\" content=\"In this Facebook Live video, swim spa specialists Ben Gilliam and Mari Cuticelli share therapeutic massage techniques and low back exercises you can do at home.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.masterspas.com\/blog\/best-exercises-for-back-health\/\" \/>\n<meta property=\"og:site_name\" content=\"Master Spas Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-10-22T20:49:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-10-28T19:52:54+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.masterspas.com\/blog\/wp-content\/uploads\/2025\/10\/best-exercises-for-back-health.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"640\" \/>\n\t<meta property=\"og:image:height\" content=\"360\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Master Spas\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Master Spas\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.masterspas.com\/blog\/best-exercises-for-back-health\/\",\"url\":\"https:\/\/www.masterspas.com\/blog\/best-exercises-for-back-health\/\",\"name\":\"Best at-home low back exercises in a swim spa | Facebook Live\",\"isPartOf\":{\"@id\":\"https:\/\/www.masterspas.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.masterspas.com\/blog\/best-exercises-for-back-health\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.masterspas.com\/blog\/best-exercises-for-back-health\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.masterspas.com\/blog\/wp-content\/uploads\/2025\/10\/best-exercises-for-back-health.jpg\",\"datePublished\":\"2022-10-22T20:49:00+00:00\",\"dateModified\":\"2025-10-28T19:52:54+00:00\",\"author\":{\"@id\":\"https:\/\/www.masterspas.com\/blog\/#\/schema\/person\/7d0a400c85ce52cc23528d82b859c770\"},\"description\":\"In this Facebook Live video, swim spa specialists Ben Gilliam and Mari Cuticelli share therapeutic massage techniques and low back exercises you can do at home.\",\"breadcrumb\":{\"@id\":\"https:\/\/www.masterspas.com\/blog\/best-exercises-for-back-health\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.masterspas.com\/blog\/best-exercises-for-back-health\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.masterspas.com\/blog\/best-exercises-for-back-health\/#primaryimage\",\"url\":\"https:\/\/www.masterspas.com\/blog\/wp-content\/uploads\/2025\/10\/best-exercises-for-back-health.jpg\",\"contentUrl\":\"https:\/\/www.masterspas.com\/blog\/wp-content\/uploads\/2025\/10\/best-exercises-for-back-health.jpg\",\"width\":640,\"height\":360,\"caption\":\"Best exercises for back health\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.masterspas.com\/blog\/best-exercises-for-back-health\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.masterspas.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Best at-home low back exercises in a swim spa\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.masterspas.com\/blog\/#website\",\"url\":\"https:\/\/www.masterspas.com\/blog\/\",\"name\":\"Master Spas Blog\",\"description\":\"Tips, Tricks, and Inspiration for Hot Tubs or Swim Spas\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.masterspas.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.masterspas.com\/blog\/#\/schema\/person\/7d0a400c85ce52cc23528d82b859c770\",\"name\":\"Master Spas\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.masterspas.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/ada19b7471fc28750ff5be981d107f7e6e09fc6afa2c79fc8399a997058633a0?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/ada19b7471fc28750ff5be981d107f7e6e09fc6afa2c79fc8399a997058633a0?s=96&d=mm&r=g\",\"caption\":\"Master Spas\"}}]}<\/script>\n","yoast_head_json":{"title":"Best at-home low back exercises in a swim spa | Facebook Live","description":"In this Facebook Live video, swim spa specialists Ben Gilliam and Mari Cuticelli share therapeutic massage techniques and low back exercises you can do at home.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.masterspas.com\/blog\/best-exercises-for-back-health\/","og_locale":"en_US","og_type":"article","og_title":"Best at-home low back exercises in a swim spa | Facebook Live","og_description":"In this Facebook Live video, swim spa specialists Ben Gilliam and Mari Cuticelli share therapeutic massage techniques and low back exercises you can do at home.","og_url":"https:\/\/www.masterspas.com\/blog\/best-exercises-for-back-health\/","og_site_name":"Master Spas Blog","article_published_time":"2022-10-22T20:49:00+00:00","article_modified_time":"2025-10-28T19:52:54+00:00","og_image":[{"width":640,"height":360,"url":"https:\/\/www.masterspas.com\/blog\/wp-content\/uploads\/2025\/10\/best-exercises-for-back-health.jpg","type":"image\/jpeg"}],"author":"Master Spas","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Master Spas","Est. reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.masterspas.com\/blog\/best-exercises-for-back-health\/","url":"https:\/\/www.masterspas.com\/blog\/best-exercises-for-back-health\/","name":"Best at-home low back exercises in a swim spa | Facebook Live","isPartOf":{"@id":"https:\/\/www.masterspas.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.masterspas.com\/blog\/best-exercises-for-back-health\/#primaryimage"},"image":{"@id":"https:\/\/www.masterspas.com\/blog\/best-exercises-for-back-health\/#primaryimage"},"thumbnailUrl":"https:\/\/www.masterspas.com\/blog\/wp-content\/uploads\/2025\/10\/best-exercises-for-back-health.jpg","datePublished":"2022-10-22T20:49:00+00:00","dateModified":"2025-10-28T19:52:54+00:00","author":{"@id":"https:\/\/www.masterspas.com\/blog\/#\/schema\/person\/7d0a400c85ce52cc23528d82b859c770"},"description":"In this Facebook Live video, swim spa specialists Ben Gilliam and Mari Cuticelli share therapeutic massage techniques and low back exercises you can do at home.","breadcrumb":{"@id":"https:\/\/www.masterspas.com\/blog\/best-exercises-for-back-health\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.masterspas.com\/blog\/best-exercises-for-back-health\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.masterspas.com\/blog\/best-exercises-for-back-health\/#primaryimage","url":"https:\/\/www.masterspas.com\/blog\/wp-content\/uploads\/2025\/10\/best-exercises-for-back-health.jpg","contentUrl":"https:\/\/www.masterspas.com\/blog\/wp-content\/uploads\/2025\/10\/best-exercises-for-back-health.jpg","width":640,"height":360,"caption":"Best exercises for back health"},{"@type":"BreadcrumbList","@id":"https:\/\/www.masterspas.com\/blog\/best-exercises-for-back-health\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.masterspas.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Best at-home low back exercises in a swim spa"}]},{"@type":"WebSite","@id":"https:\/\/www.masterspas.com\/blog\/#website","url":"https:\/\/www.masterspas.com\/blog\/","name":"Master Spas Blog","description":"Tips, Tricks, and Inspiration for Hot Tubs or Swim Spas","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.masterspas.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/www.masterspas.com\/blog\/#\/schema\/person\/7d0a400c85ce52cc23528d82b859c770","name":"Master Spas","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.masterspas.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/ada19b7471fc28750ff5be981d107f7e6e09fc6afa2c79fc8399a997058633a0?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/ada19b7471fc28750ff5be981d107f7e6e09fc6afa2c79fc8399a997058633a0?s=96&d=mm&r=g","caption":"Master Spas"}}]}},"_links":{"self":[{"href":"https:\/\/www.masterspas.com\/blog\/wp-json\/wp\/v2\/posts\/5930","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.masterspas.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.masterspas.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.masterspas.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.masterspas.com\/blog\/wp-json\/wp\/v2\/comments?post=5930"}],"version-history":[{"count":1,"href":"https:\/\/www.masterspas.com\/blog\/wp-json\/wp\/v2\/posts\/5930\/revisions"}],"predecessor-version":[{"id":5933,"href":"https:\/\/www.masterspas.com\/blog\/wp-json\/wp\/v2\/posts\/5930\/revisions\/5933"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.masterspas.com\/blog\/wp-json\/wp\/v2\/media\/5931"}],"wp:attachment":[{"href":"https:\/\/www.masterspas.com\/blog\/wp-json\/wp\/v2\/media?parent=5930"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.masterspas.com\/blog\/wp-json\/wp\/v2\/categories?post=5930"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.masterspas.com\/blog\/wp-json\/wp\/v2\/tags?post=5930"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}