Why swimming is ideal for tackling back pain
11/14/2022 | Written by Nikos Kaskaras in Adults
Most current jobs today involve sitting for many hours on a chair without body movement. It's no surprise then why so many people have to deal with back pain. What many of them might don't know is that swimming is the ideal activity for tackling back pain.
What causes back pain?
Back pain is a very common issue that people face. It's no exaggeration to argue that nowadays it's an uncomfortable condition that affects most individuals, living in Western societies, at least at some stage of their lives. What is significant is that various reasons lead to back pain. The most common are:
- Lack of exercise
- Improper positioning when sitting on a chair
- Excessive weight
- Smoking
- Stress
- Poor diet
A number of those causes could be interrelated. Of course, lack of exercise is the main reason, not just for back pain problems but also for most health problems. It's quite common that lack of exercise results in putting on extra weight, especially if there's no concern for a healthy diet. Very often, there's a chain of events and choices that follow one another leading to unwanted consequences. Similarly, stress and anxiety could affect the proper functioning of muscles while smoking causes cough which could increase the risk of hernia and osteoporosis, due to a decreased blood flow to the spine.
How swimming tackles back pain
Although there is not one single type of back pain and a visit to a doctor is the priority for dealing with it, there is indisputable evidence that swimming is the best athletic activity for individuals who face such a problem. Considering that lower back pain is the most usual when talking about the issue, aquatic exercises are beneficial. So, how does swimming helps to tackle back pain? In multiple ways:
- It strengthens the spine
- It grows the joints stronger
- It relaxes the nervous system
- It improves balance, posture and flexibility
- It helps tackle arthritis
- It increases confidence
Scientific data prove that people suffering from back pain should include swimming in their routines. It helps both physically and mentally. Physically, by building muscle that supports the spine and relieves the pressure on joints. It also helps mentally, by building higher confidence levels and reducing stress levels. The conclusion of the aforementioned scientific data leaves no room for misunderstanding: “Aquatic exercise can statistically significantly reduce pain and increase physical function in patients with low back pain.”
The best strokes for back pain
Another important aspect is to determine what is the optimal swimming stroke for coping with back pain. Not all strokes are effective and we will explain why. You should bear in mind that backstroke is the best swimming style that helps tackle back pain. This is due to the positioning of the body when being in the water. Leaning your back on the aquatic surface relieves back pain because of the positioning of the body and the healing qualities of water. Additionally, backstroke strengthens the whole body. The more you spend time in the water the more your legs, arms, chest and bones will optimise their functioning. The build of the muscle around the area where the pain is detected is significant for the relief of pain.
The second stroke to recommend is the freestyle which can also play a positive role in tackling back pain. Of course, the intensity of the movement of the body should be monitored by your swim coach. Depending on the severity of the issue there should be a proper adjustment. Using a snorkel during practice could be a very good way of avoiding the lift of the head when swimming, thus eliminating the possibility of causing pain in your back.
The problem of back pain in Australia
It's concerning that 2% of adults in Australia experience back pain. What is certainly more concerning is that the Australian Institute of Health and Welfare ranked back pain as the second leading cause of disease burden overall in 2015, accounting for 4.1% of Australia’s total disease burden. Furthermore, in 2017-2018 almost 2 in 5 (38%) people with back problems said the pain "moderately" interfered with their daily activities. In the same year, 16% of Australians experienced back problems. This translates to some 4 million people. Whether it's persistent or chronic back pain, the above figures are quite alarming considering that there is always a percentage of people who don't report their back pain problems, thus increasing the corresponding number. As we mentioned in the beginning, the current lifestyle of a vast proportion of the population of the country has to perform their daily professional duties sitting on a chair for many hours. For all citizens who are in such a condition, choosing not to practice could burden them. It's not wise to prefer to rest your back because swimming can only improve your health status. The frequency of suggested swimming depends on the fitness and level of competence. In general, 30-60 minutes for three days a week is adequate time for tackling back pain. We shall always keep in mind that our good health largely depends on the choices we make. So, let's make sure we make the right ones!
