What Is the Best Way to Swim with Lower Back Pain?
Disclaimer: This article is not intended to take the place of medical advice. It is only intended to inform you. Please consult your doctor before starting any swimming program if you have back pain.
Without preamble, I will tell you that backstroke is the best swimming stroke for a person with lower back pain.
Lying on your back minimizes spinal rotation and keeps your spine in a neutral position, reducing strain. The alternating arm motion with a gentle flutter kick encourages core engagement without excessive twisting. If the traditional backstroke feels uncomfortable, experiment with a modified version using both arms together for a smoother, less rotational movement.
Swimming is a low-impact, full-body exercise, which has no age limit. Anyone can enjoy the full benefits of swimming, but for people suffering from lower back pain, the pool can seem like a double-edged sword.
While the water’s buoyancy can ease pressure on the spine, choosing the wrong swim stroke can exacerbate existing pain.
Thus, which is the best swimming stroke to use when you have lower back pain? We shall explore that here, and much more information about swimming with a bad back.
But first …
Is it safe to swim with lower back pain?
It is safe to swim with a yeast infection, and it is also safe to swim with a UTI. In fact, it is safe to swim with almost any condition.
Including back pain!
The good news is that swimming can be incredibly beneficial for lower back pain, but it’s crucial to prioritize proper technique and listen to your body.
Consult your doctor before jumping in the pool, especially if your pain is severe or new. He or she will offer personalized advice and help you ensure a safe and effective workout.
The bad thing about back pain is that it can make even the simplest movements cause excruciating pain.
While the water’s buoyancy promises relief, the wrong stroke or technique can aggravate your discomfort.
The water’s buoyancy supports your weight, reducing stress on your spine and joints. However, before you get into the water, please consider the following factors carefully:
Severity and cause of your pain
Consult your doctor for a diagnosis and guidance on safe exercise. Severe or recently-onset pain requires their expert oversight.
Previous injuries or medical conditions
Inform your doctor of any conditions that might influence your swimming safety. If you have had hip surgery, it can cause lower back pain. Therefore, ask your doctor how soon after the surgery you can swim.
Your swimming ability
Choose strokes you’re comfortable with and prioritize proper technique to avoid aggravating your pain.
After getting into the water, find your sweet spot, meaning explore as you listen to your body, to find out what swimming stroke gives you the most relief.
Very important: Listen to your body. Stop if any movement creates discomfort or worsens your pain. It’s always better to err on the side of caution.
Unlocking the benefits of swimming with back pain
The water’s natural buoyancy takes pressure off your joints, allowing your muscles to relax and decompress.
When done properly, swimming offers a treasure trove of benefits for back pain. Here are some of them:
Pain relief – Buoyancy reduces pressure on your spine, allowing your muscles to relax and decompress, thereby easing pain. The rhythmic movements and gentle resistance of the water further enhance flexibility and range of motion, contributing to pain reduction.
Strengthening your muscles – Swimming engages your core and back muscles, improving posture and stability, which reduces pain in the long run. It will strengthen the core muscles that support your spine, improving posture and stability.
Flexibility and range of motion – The gentle resistance of the water promotes flexibility and range of motion in your spine and surrounding muscles, further minimizing pain.
Improves cardiovascular health – Swimming provides a low-impact cardio workout, improving your overall fitness and well-being, which can indirectly benefit back pain.
Bonus tip: Warm up before swimming with gentle stretches and light movement to prepare your muscles and avoid injury.
The best swimming stroke for back pain relief is backstroke
Not all strokes are created equal when it comes to back pain. While freestyle might be your go-to, here’s why the backstroke swimming style stands out as the best for back pain relief:
Neutral spine position
Lying on your back keeps your spine in a neutral position, minimizing rotation and strain. Not only do you get relief from the buoyancy of the water, but you also do not interfere with your lower back muscles too much.
Gentle arm motion
The alternating arm movement with a flutter kick engages your core without excessive twisting. As long as you keep the arm movements gentle, you will not aggravate your muscles in the back.
Modified technique/Modified backstroke
If traditional backstroke feels uncomfortable, use both arms together for a smoother, less rotational movement. Try different things until you come up with one style that works very well for you.
Explore other back-friendly options
Swimming with the breaststroke style can also be beneficial for your hurting lower back. However, you should avoid the butterfly and freestyle techniques due to their spinal rotation demands.
Wrapping it up
Swimming can be a safe and effective tool for managing back pain, promoting both physical and mental well-being.
While prioritizing safety and listening to your body is crucial, using the right swimming stroke and proper technique can transform the pool into a pain-free sanctuary.
So, before you get into the pool, you should consult your doctor and prepare to experience the joy of movement in the water, one gentle backstroke at a time.
Do not over-exert yourself. If you start to feel some pain in the back muscles, no matter how dull it is, get out of the water. If it has not been long since you healed from a back injury, stay alert and do not work too hard.
If you have trouble floating on water, get some floating aides. When your legs keep sinking below you, you will experience pain in your lower back.
When you get out of the water, do not relent. The workout continues. You can find out what exercises you can do to make your muscles strong.