If you’re experiencing back pain and wondering whether an aquatic exercise like swimming can help, you’re in the right place!
In this article, we’ll provide a comprehensive guide to the question “is swimming good for lower back pain?”. We’ll explore the benefits of swimming for back pain, the best swimming strokes for individuals with back pain, and the precautions to ensure you’re swimming safely and without exacerbating your condition.
Let’s get started!
5 Ways Swimming Can Help Lower Back Pain
Swimming can be an excellent exercise for those with back and neck pain. Water buoyancy supports some of your weight, lessening the pressure on your spine. It’s a low-impact exercise that can improve heart health and, in some instances, can help to reduce the issues that can be associated with resistance exercise and back pain, by reducing the load on your back, allowing you to exercise with minimal impact. Let’s take a look at a few ways swimming relieves back pain.
1. Improves Range of Motion
Swimming is one of the best pool exercises for improving your range of motion. The water’s resistance and the variety of movements involved in swimming can help increase flexibility and joint mobility.
Regular swimming can improve range of motion and flexibility in the lower back, shoulders and hips. This leads to a better overall range of motion. Swimming also engages different muscle groups, promoting flexibility and mobility.
2. Swimming is Low-Impact
Swimming, like cycling, is a low-impact exercise that’s gentle on your body. It’s perfect for lower back pain because it doesn’t stress your joints and spine too much.
Unlike high-impact activities such as running or various types of resistance exercise, swimming is less likely to cause new injuries or worsen existing injuries. When you swim, the water supports your body weight so that you don’t put too much pressure on your back. Swimming can help you build strength and improve your cardiovascular health while also helping to relieve pain.
Additionally, swimming can improve your posture and core strength, which can help to prevent and reduce chronic back pain.
3. Correcting Muscle Imbalances
Swimming is an effective way to address muscle imbalances. It engages a wide range of muscles in the body, including those in the:
- Arms
- Shoulders
- Legs
- Back, and
- Core.
By incorporating various strokes and movements, swimming helps to improve the tone of both large muscle groups and smaller stabilising muscles. This muscle engagement helps to correct imbalances in your kinetic chain that have arisen from years of repetitive movements that are disadvantageous for your body, such as sitting for prolonged periods in a typical workplace posture.
For instance, the Freestyle stroke works the muscles in the shoulders, chest, and upper back, while the breaststroke emphasises the muscles in the chest, thighs, and core. By alternating between different strokes and incorporating drills that target specific muscle groups, you can ensure that you are using most of the muscles in your body, which can lead to increased tone, proprioception and coordination at each joint.
Moreover, swimming laps encourages symmetrical movement patterns, which can prevent muscle imbalances caused by favouring one side of the body over the other.
4. Releases Endorphins
Did you know that swimming releases endorphins? Endorphins are natural painkillers and mood enhancers that the brain produces.
When we swim or do any physical activity, our body releases endorphins in response to the exertion and stress we place on our muscles and cardiovascular system. This release of endorphins can make us feel euphoric and improve our well-being.
The positive effects on mood and overall well-being are similar to the “runner’s high” experienced by runners. Simply put, swimming can help us release endorphins, making us feel good and relieving our lower back pain.
5. Improve the tone of your core muscles
Swimming is a great way to strengthen your core muscles. These muscles include the ones in your:
- Abs
- Lower back
- Pelvis, and
- Hips, which help keep your body stable while you move.
When you swim, especially using strokes like freestyle, your core muscles keep you stable and in the correct position. Swimming also involves coordinated movements of your arms, legs, and torso, which means your core muscles are more engaged.
Swimming doesn’t just work your surface muscles but also the deeper muscles that support your spine and pelvis. This leads to overall strength and stability in your core.
Is Swimming Good For Everyone With Lower Back Pain?
If you have lower back pain, it’s important to be careful when swimming. No matter what stroke you choose, don’t push yourself too hard or try to push through the pain. It’s best to take breaks and listen to your body when you need to.
Pool Alternatives For Lower Back Pain
If swimming isn’t for you and you are still looking for pain relief, try these low-impact aquatic exercises.
Walking
Walking in the shallow end of a pool is a great way to exercise with less impact on your joints than traditional walking. The water makes you buoyant and provides resistance which helps to strengthen your muscles. You can adjust the intensity of your workout by changing your speed or adding arm movements.
Water Aerobics
Water aerobics classes are held in shallow water and offer a combination of exercises like cardio, strength training, and flexibility exercises. Certified instructors lead these classes, providing guidance and modifications to make them suitable for different fitness levels and abilities.
Aqua Cycling
Aqua cycling is a low-impact workout that involves cycling on stationary bikes that are submerged in water. This exercise is great for cardiovascular health, strengthens leg muscles, and improves overall endurance.
Still Experiencing Back Pain? Time To See A Specialist
Remember to consult with a healthcare provider or Exercise Physiologist before starting a new exercise routine, especially if you have pre-existing health conditions like lower back pain. At EP360, we offer 100% personalised programs and can guide you, through our thorough initial consultation process, on whether swimming is likely to be well-tolerated by your back. Reach out to us at care@ep360.com.au to book in your free discovery call to find how we can help you!
