What Kind of Swimming is Good for Lower Back Pain?
Can swimming help with lower back pain? Well, that is what we are going to find out in this article.
Of course, with back pain affecting most of the adult population in the USA and in the world, there are abundant ways to relieve back pain.
Of course, exercise is one of the best things that you can do to relieve back pain. And swimming is one of the best exercises that you can include in your daily routine.
So, really, does swimming help with lower back pain? The reason why swimming can help with back pain is that it is a low-impact exercise. Thus, you just need to use the best swimming stroke for back pain.
Of course, when you have back pain, the first thing that you want to do is rest. Bad idea! That could leave you quite unhappy. Thus, the best thing to do is to work out. You can ask your doctor about the best types of exercises for a person with a bad back.
Swimming exercises for lower back pain
Not every swimming exercise is good for you when you have lower back pain. Remember, you are in pain already. Thus, you are looking for relief, so you cannot embark on exercise that will escalate your pain.
Here is everything that you need to know about how to swim when you have back pain:
Learn how to swim
This is the first thing that you should do if you don’t know how to swim. If you have lower back pain, and you swim using the wrong technique, you could set your back in pain.
If you know how to swim, take it slow getting into the pool. Also, swim at a slow speed as you listen to the response of your back. If you do something and it sets your back on pain, just be keen to avoid it.
You might also have to get more swimming gear than a person with a good back. For example, if you are not very good at swimming, you can use a flotation device to keep you afloat. That way, you will not need to struggle too much to stay in the water.
The thing is, when you get into the water without feeling confident that you can swim well, it may add to the stress on your lower back.
So, train how to swim first. This is very important. Also, start by swimming in the pool, where you will feel safer. When you swim in open water, you might experience breathing problems, and this is going to make you anxious.
Swim with the best stroke for lower back pain
If you have chronic lower back pain, you might want to try the backstroke swimming technique. You can also use the freestyle technique because it does not compel you to arch your back.
These techniques are gentle on your back. Besides, the buoyancy of the water is going to counteract gravity. Thus, the water helps to take the load off your lower back.
Some sources also tell us that you can swim with a snorkel so that you don’t have to lift your head to breathe. The idea here is to avoid any action that may make you arch your back.
How often should you swim if you have back pain?
The frequency of your swimming sessions is another important consideration when you have lower back pain.
Can swimming help with lower back pain? We have said it can. However, when you indeed ascertain that it is helping, you might feel the need to exercise more than you should. Now, too much exercise is going to hurt your back.
Moderation is very important, even when you are swimming for back pain. A troublesome lower back can be triggered at any time. Thus, you do not want to get too tired.
Also, you might not experience relief from lower back pain after swimming the first time. It will take you some time to realize the benefits of swimming for back pain.
So, if your back still feels painful after swimming, do not mind too much. In addition, you might also experience some soreness after swimming. But this should go away in a few hours. If it does not, perhaps you overdid yourself.
So what is the recommended frequency for lower back pain while swimming? Experts recommend swimming about three times a week, and each swimming session should be between 20 and 30 minutes.
You can maintain this frequency for weeks or even months, but it depends on an individual. Therefore, you should get into a schedule that works for you.
When you stop experiencing sore muscles after swimming, you will know that it is time to swim longer and perhaps harder.
Also, keep trying different techniques. For instance, if you get back pain from swimming freestyle, you should try the backstroke, and vice versa.
Other swimming styles that can help your lower back
In addition to backstroke and freestyle swimming techniques, there are other swimming styles that can help with lower back pain.
You can try these:
Treading water
In another article, we talked about what treading water means. It is a style of floating in a near-vertical position in the water when doing rescue or other service.
When you have lower back pain, floating in the water vertically can really help you. Just imagine the buoyancy of the water countering your weight. This offers a lot of relief for your sore back muscles.
Walking in water
This is another technique for swimming for back pain to try. Besides, walking in water feels really nice—something similar to what you would perhaps feel when walking in space without gravity.
The good thing is that the water gives way, so you do not have to use extra force to get through. This can also strengthen your leg muscles so that you can swim harder and longer.
Leg lifts
You can try doing leg lifts in the water. Of course, the buoyancy of the water might swing you from side to side. Try standing on one leg and lifting the other leg until the thigh is parallel to the swimming pool floor. Repeat with the other leg.
Marching in water
Try to mimic the marching action in the water by lifting your legs up one after the other. However, you can do this in quick succession. Rather, you have to lift one leg slowly, put it back down, and lift the other one.
Conclusion
That is it for: can swimming help with lower back pain? Indeed, it can help you, but you have to be careful not to overdo it.
Try different things, such as leg raises, marching, backstroke, and freestyle swimming techniques, until you find one that works best for you.
If you have been asking: is swimming good for back pain, you now have your answer. Done the right way, it can really help a lot.