Swimming is a great low-impact aerobic exercise that is gentle for your back and spine. Water is naturally able to support your body’s entire weight. It is able to ease tension off of your joints and spine, allowing you to move more freely. However, as with any form of exercise, you must exercise caution if you swim for exercise. Many pool strokes and maneuvers can aggravate your lower back or neck condition.
So, how can you safely swim when you have back pain? Follow these tips for a more enjoyable swim:
Use Spine-Friendly Stroke Exercises
These swimming techniques have different effects on your spine, for example:
During the butterfly and breaststroke strokes, your lower spine is forced to arch backward. That way, you are able to give your spinal column a well-deserved break.
Although freestyle and backstroke do not force your back to arch, you risk developing or worsening pain in your discs and other lower back structures due to the repetitive rotation.
In other words, there is no single best or safe stroke for anyone suffering from back pain. You need to identify the underlying cause of your back pain first before finding out the best stroke for you. It will also depend on your swimming ability, mechanics, and desired workout intensity. Because of these potential risks at stake, we highly advise you to seek advice from your doctor or physical therapist before beginning a swimming exercise program if you have back pain.
Avoid Shear Forces
One issue with swimming is that many strokes and approaches generate shear force across the structures in your lower back by repetitively rotating your lower spine and hips. Shear force contributes to the breakdown of your lower back discs and other sensitive systems. Instead, use a mask and snorkel to avoid arching your lower back when lifting your head for air or rotating your lower back.
Try Water Therapy
Water therapy may be a good place to start if you enjoy swimming but find it difficult on your lower back. Water therapy, also referred to as pool therapy, is a type of exercise that is performed in warm water. You benefit from the water’s gentle resistance.
Water therapy can be just as physically beneficial as swimming. This is because the activities are performed in water, which puts less strain on the spine than land-based exercise. Water therapy allows people to strengthen their muscles. It also allows more range of motion during physical activity and exercise for more extended periods.
Like a majority of exercise programs, a water therapy program begins with gentle exercises. It progresses to more demanding ones over time. Many people also claim that working out in the water, whether through swimming or water therapy, provides an added benefit of increased feelings of calm and peace. Before beginning any new exercise program, including swimming, consult with your doctor. As with any form of physical activity, never overdo it or try to push your own limits. If something hurts, stop what you’re doing immediately.
