Dive In To The Benefits of Swimming!
Swimming is fun and it can benefit the body in various ways. Swimming becomes more enjoyable during the summer heat – as it helps one to cool down on a hot day. Swimming is also used as an aerobic exercise that can ease and prevent pain.
On the other hand, swimming is a unique sport that attracts competitors. However, like other activities, swimming has its downsides. So, if you swim for fun, as an athlete, or even as a form of aerobic exercise, it is essential to understand how swimming can affect your back.
How Swimming Can Cause Back Pain
Like other exercises, swimming can hurt your back when performed with improper form. During swimming, certain strokes such as breaststroke and butterfly exert stress on the lower back, which results in back pain. The kick of the lower back strokes generates power that is dependent on the joints in the lower back along with the hips, knees, and ankles. Also, if the pelvis is tilted too far, it can result in compression of the joints in the vertebrae.
Those strokes can cause the lower back to hyper-extend, while the neck and upper back can be jerked backward repeatedly.
However, this only happens when you’re not mindful of your body movement. With the right form, you can enjoy swimming and reap its benefits as well. Swimming helps prevent back pain by strengthening your back muscles. So, while you can develop back pain as a result of improper form, swimming can also help you avoid back pain and make your back stronger.
Get a Stronger Back with Swimming
The following tips will help protect your spine while swimming:
Learn the right form for strokes.
While in the water, ensure you keep your body level.
If you notice any discomposure, switch to back or side strokes.
To prevent your head from jerking backward while practicing breaststroke, ensure you roll your body to the side and keep your chin in when taking breaths.
Focus on the way you exhale to improve your breathing while swimming. Avoid breathing out unevenly after you have taken a breath.
Use goggles while swimming – this can help prevent you from turning your head to get water out of your eyes, which can strain the neck and back.
To maintain proper form when practicing water aerobics, remember to use flotation devices as required.
Include abdominal and core strengthening exercises in your regular training routine.
While swimming is quite enjoyable, it poses a threat to your back when performed without the right measures. Maintaining a proper posture (along with other tips, as you’ve read here) will help you prevent back pain so you can enjoy swimming for summers to come. Also, if you’re looking to stay active and healthy while swimming, chiropractic adjustments can help keep your spinal strong and healthy!
Yours in Health,
Dr. Brian Wallace
Dr. Glenn Eigenmann
Dr. Bill Wallace