Some of the exercises I do for my back after my doctor(s) and therapists determined the cause of my back issues.
Planks are a great exercise to strengthen the core, build stamina without putting unnecessary pressure on the back of spine.
Leg raises, maintains a flat back while performing.
Dead Bugs are excellent as are Table Top presses and table tops with rows.
After I built up my strength and stamina along with good form we would include various jack knifes.
One of the most effective exercise were the kettle bell swings, I started with zero weight until my form was perfect. But for me the swings really built my strength, flexibility, and endurance. Most importantly the swings helped me get my lower body,hamstrings, glutes, hip flexors, etc working as they should be. As with any exercise, maintaining proper form is paramount. Otherwise a person risks injury, pain, along with not gaining the benefits of the exercises.
We mixed in some yoga and Pilates as I progressed, people talk down on those types of exercise but were amazing for my back.
When you get down in your stance have someone check to see if you have a flat back or arching your back, a broom handle, cue or anything will work. Place it from in between the shoulders down to your butt. As you bend at your hips if you can't maintain a flat back the handle will come off the lower back and rock on the middle of the back.
None of this is medical advice, just a short story of how I worked on my back problems.
it s absolutley necessary, because pool is "brutal". You re doing non stop non- natural stuff. it is "very one-sided", too.