back pain, Swimming and backpain

SWIMMING AND BACK PAIN

Swimming is an excellent form of low-impact aerobic conditioning that is easy on your back and spine. The buoyancy on the water supports your body weight, reduce stress on your joints and spine while allowing for greater range of motion. Before starting swimming or any new exercise program, it is a good idea to get all clear from your doctor first. https://www.nhs.uk/live-well/exercise/swimming-for-fitness/

Two important advice to consider when swimming with lower back pain:

(1) Avoid shear force

One problem with swimming is that many strokes and approaches create shear force across the structure in your lower back through repetitive rotation of spine and hips. Shear force contributes to the breakdown of the discs and other sensitive structures in your lower back. To avoid this kind of force consider the following (a) getting a coach or a trainer to perfect your stroke such as learning to keep your shoulders in line with your hips while swimming and (b) use a mask and snorkel to eliminate the need to arch your lower back while lifting your head up for air or as you rotate your lower back to turn your head to take a breath.

(2) Focus on strokes that does not cause stress on your spine

The position and movement of various strokes will affect your spine in different ways:

> Free and back stroke do not force your back to arch, however you run the risk of developing or worsening the pain related to your discs and other structures in your lower back due to repetitive rotation in the lower back.

> Butterfly and breaststroke force your lower spine to arch backward during the stroke. These movements add stress to the facet joints in the back of your spinal column and can lead to problems or worsening pain over time.

The bottom line is, when it comes to back pain there is no best or safe stroke with swimming. It all depend on a number of factors, including the underlying cause of your back pain and your swimming ability, mechanics and workout intensity. Because of potential risks involved, if you have back pain it’s best to get advice from your doctor and/or physical therapist before starting a swimming exercise program. Also getting a coach or a trainer will be a good idea in order to help you to perfect the swimming technique best for your needs.

back pain, Back pain at home

MILD BACK PAIN & EXERCISES

Mild back pain may be relieved with some gentle exercises and activities. It’s natural to try avoid moving too much when you are in pain. However, keeping the body active everyday is one of the best ways to manage and prevent back pain.

Below are 5 tips to help keep the body active:

Walking

Walking helps to strengthen the muscles that keep the body in the upright position and improves the stability of the spine. It’s simple, free and easy to work into your daily routine.

Take a break

Sitting for long periods, for example at a desk, puts pressure on the back and can cause upper and lower back pain. To relieve this pressure, take regular breaks to stand up and walk around. When sitting around too long, the rule of thumb is frequently changing postural position and taking short breaks every 30 minutes of sitting is better than taking one long break.

Stretching

Try simple back stretches to help relieve back pain and improve movements. Never force your body into a painful stretch and use an even stable surface on which to stretch.

Swimming

Swimming can be great exercise to help relieve back pain because it puts no pressure on the spine and back as the water supports your whole body.

Strengthen your core

Strengthening your core muscles found around your truck, stomach, back and pelvis, can help to relieve lower back pain and improve stability and balance. Any exercise that involves using your abdominal and back muscles together counts as a core exercises. Always check with your healthcare professional before starting any new exercise routine. If you feel a sharp or sudden pain while exercising, stop immediately and seek medical help.https://www.nhs.uk/live-well/exercise/lower-back-pain-exercises