Swimming Exercises For Lower Back Pain

Lower back pain doesn’t discriminate by age. As a sufferer of this condition since my late teens, I can testify to this. I was once told that “a swim a day may keep the chiropractor away”. Well, according to recent studies it just might, provided you enter the water properly prepared!

Not only is swimming a great cardiovascular workout, but it can also help to strengthen and stretch the muscles in your lower back, leading to less pain and discomfort.

Benefits of Swimming for Lower Back Pain

One of the biggest benefits of swimming for people with lower back pain is that it is a low-impact form of exercise. This means that it is easy on the joints and does not put as much stress on the body as other forms of exercise, such as running or weightlifting.

Water supports the body and reduces the amount of weight-bearing on the joints. This makes it an ideal exercise for people who may be experiencing pain or discomfort in their back. Whether recovering from an injury or simply looking for a way to manage chronic pain, it’s a form of exercise that can greatly benefit you, no matter how old you are.

Swimming is a full-body workout that targets a wide range of muscle groups, including those that support the back. It also targets the muscles in the legs and hips, which are important for maintaining proper alignment and supporting the back. This can help prevent injury and reduce pain in the long term.

Improving flexibility and range of motion

Swimming can also help improve flexibility and range of motion in the back. The repetitive motions of swimming (when correctly carried out) can help loosen tight muscles and increase mobility in the back.

This can be especially beneficial for people who have been dealing with chronic back pain, as it can help break up scar tissue and improve overall function in the back.

Reducing stress and tension

Swimming can also be beneficial for reducing stress and tension in the back. The act of swimming itself can be relaxing and therapeutic, and the buoyancy of the water can help ease tension in the muscles.

Additionally, the repetitive motions of swimming can have a meditative effect, helping to clear the mind and reduce stress.

Helps with weight loss

Swimming is a full-body workout that can help to burn calories and promote weight loss. This can be especially beneficial for people with lower back pain, as being overweight can place additional strain on the lower back.

All of this is fine until we realize that not all swimmers are good swimmers!

Common Swimming Mistakes to Avoid for Back Pain Sufferers

I have already referred to the fact that back pain can strike people of any sex and any age at any time. It’s therefore essential to understand that one solution may not be suitable for everyone. Put more plainly, something that works for a twenty-year-old may not work for someone in their seventies.

Physiotherapists and surgeons often suggest that taking up swimming is something we should get into the habit of doing regularly. It’s no good being keen for a week and then leaving it for six months before returning to the pool.

But as with all forms of exercise, it must be practiced correctly. The aim is to gently coax our backs back into health, not to battle hard against the odds in the hope that we are doing good.

Dealing with back pain isn’t easy, and swimming incorrectly can turn a helpful exercise into a hurtful one. One key mistake is ignoring the signals your body sends you. Pain is your body’s way of saying something is off. If it hurts, stop and reassess your movements. Pushing through pain, especially while swimming, isn’t just unwise; it can lead to longer recovery times and potentially more severe injuries.

I can speak from experience on this subject. When I first started visiting my local swimming pool, I decided to go early morning to avoid the late rush. I had recently had an operation on my lower discs, and I had no idea how visible the scars were. But an alert lifeguard sitting in her high chair could see the wounds from her elevated position. She came poolside and called me over for a chat. She said that she had recently completed a course on teaching disabled people to swim, and would like to offer me some advice. I wasn’t disabled, but she said that I was fighting the water instead of allowing the natural buoyancy to help me. She indicated that I was doing myself more harm than good. She explained that there’s a right way and a wrong way to swim, particularly when your back’s involved. Using incorrect techniques like over-rotating on strokes or having a misaligned body position, can strain your lower back even more.

I was lucky to have that lady walk into my life, and I’ve thanked my lucky stars that she did so. If, like me, you were never taught to swim correctly when you were a child it could be worth your time and more importantly your health to invest time with a coach or a physical therapist to ensure that your swimming style is back-friendly.

Friends and acquaintances often mean well when they give advice such as ‘no pain, no gain’. I’m sure this is down to ignorance rather than an intention to harm you. The reality is that if your back continues to give you extreme pain when swimming, one of two things is happening. Either your swimming style is incorrect or swimming doesn’t agree with you. So either get professional advice or stop swimming if it hurts you to the point of agony.

Last but not least is a reminder (actually it’s an instruction) to warm up before swimming and to cool down afterward. You’d be surprised how many people, regardless of age, dive right into intense exercise without preparing their muscles or cooling down afterward. Most of us can watch professional sportsmen on television, and in recent years we have seen these exercises brought directly to our armchairs. So if they need to go through the routine of warming up and cooling down, what makes you think that you can jump in the deep end without a thought to your wellbeing? This must be a routine that you adhere to no matter if you’re a beginner or seasoned sportsman, eighteen or eighty this is non-negotiable for your back’s well-being.

Adapting Swimming Routines for Every Age: Tailored Strategies for Back Pain Management

Let me remind you again that you must plan your swimming routine to suit your age if you are going to manage lower back pain effectively. Remember, a one-size-fits-all approach doesn’t apply when it comes to health and exercise. I know that some of you reading this are in their later years and will argue that they are fitter than kids who sit playing computer games. That may be true in some cases, but remember that age is non-negotiable and every age group faces unique challenges and has different needs, so planning is important.

Younger swimmers should focus on learning to swim correctly and build healthy habits early on. Instilling the right techniques not only helps manage current pain but also prevents future issues.

Adult swimmers can benefit from a balanced approach. This includes a mix of low-impact swimming styles like breaststroke or backstroke, coupled with adequate rest periods. Also, adults should pay special attention to their core strength, as a strong core supports the lower back, reducing stress and pain.

Seniors, on the other hand, should prioritize comfort and safety. Using flotation devices for support, opting for shorter swimming sessions, and focusing on gentle movements can minimize strain. Seniors must listen to their bodies and avoid pushing beyond their limits.

In conjunction with age-appropriate adjustments, all swimmers should integrate stretching and strengthening exercises into their routines. Targeted activities, like yoga or Pilates, can improve flexibility and back strength, consequently supporting your swimming endeavors.

Lastly, if your pain persists or you’re unsure about your situation, consult a healthcare provider. They can give you a personalized plan to swim safely while managing your back pain. Remember, the goal isn’t to conquer the waves at the expense of your health; it’s to enjoy the water while nurturing your body.