Swimming for back pain: a gentle way to find relief

Why swimming is good for back pain.

Swimming is an excellent sport for people with back pain. This is mainly due to the fact that the water supports the body and therefore relieves the joints and spine. This allows you to perform movements that would be painful or even impossible on land. Try it out and experience the beneficial effects of swimming on your back!

Benefits of swimming for back pain

• Easy on the joints: the water bears up to 90 % of the body weight, which considerably reduces the strain on the joints and spine.
  
• Full body workout: Swimming not only strengthens the back muscles, but also the abdominal, leg and arm muscles. Strong muscles support the spine and can prevent pain.
  
• Improved blood circulation: Movement in the water promotes blood circulation, which supports the healing of inflammation and injuries.
  
• Relaxation : The warm water has a relaxing effect on the muscles and can relieve tension.

Which swimming styles are suitable?

Not all swimming styles are equally suitable for people with back pain. Here are some recommendations:

• Backstroke: This style is particularly gentle on the spine, as the back remains straight and is not overstretched. Backstroke primarily strengthens the muscles along the entire spine, especially the lower back muscles and shoulder muscles. This helps to stabilise the spine and alleviate pain.
  
• Crawl: Crawling can also be gentle on the back if you use the right technique. Be careful not to lift your head out of the water continuously to avoid neck tension. Crawling strengthens the upper back muscles as well as the shoulder muscles, which helps to relieve pressure on the spine and improves posture.
  
• Breaststroke: This style can lead to hyperextension of the cervical spine if the technique is incorrect. Be careful not to lift your head too high and keep your neck relaxed. Breaststroke strengthens the middle and lower back muscles as well as the muscles in the lumbar spine. This can help to stabilise the spine and reduce pain.

Tips for getting started

• Start slowly: Start with short swimming sessions and slowly increase the duration and intensity.
  
• Warm up: Warm up before swimming with gentle stretching exercises to prepare your muscles.
  
• Correct technique: Ask a swimming coach to show you the correct technique to avoid incorrect strain.
  
• Regularity: Swim regularly to benefit from the positive effects on your back in the long term.

Back pain still doesn't go away?

Although swimming is a gentle sport, you should consult a doctor if you have severe or persistent back pain. Especially if the pain lasts longer than a week, does not improve with rest or is accompanied by other symptoms such as fever, it is important to seek medical advice.