January 27, 2014

The Magic of Swimming for Back Pain

Exercises of Swimming for Back Pain

Swimming in a pool of water is one of the most relaxing and enjoyable sensations known to human beings, and surprise, it is known to be effective for the relief of various muscle and joint pains. Most notably, many people turn to swimming for back pain relief, and not without reason.

As certain Japanese researchers have found out, around 90% of people who perform aquatic exercise for their back at least twice a week see a noticeable improvement after about six months, regardless of whether or not they have swimming skills. However, you need to be properly versed in water exercises before beginning, and what follows is a brief guide teaching you the three basic moves.

The Importance of Proper Form


Before looking into the exercises, I feel like I should give you a word of warning. Have the proper form and paying attention to how your body moves is essential to doing the exercises right and benefitting from them. It is preferable that you have a teacher with you to help find the forms which are right for your pain… as a matter of fact, I’d say it’s mandatory if you want to have the highest chance possible of getting good results. Don’t be afraid of using equipment or really any method or trick that will allow you to find and use the form which is the most beneficial for you.

Wall Circles


To start things off, here is a very simple exercise that doesn’t even require any kind of swimming skills. It is a low-impact working and will help to align your muscles and improve your range of motion. To do it, simply walk along the wall until the water reaches your neck, at which point you will only feel about 10% of your total bodyweight.

Put yourself perpendicular to the wall, hold it with one hand, and use your foot to draw circles along the floor. After five to ten circles, do the other side. Then, do the same thing with the arms while keeping one on the wall and the other one extended.

Walking in Water


In order to improve your lower back as well as your legs, water walking is a very good and simple exercise. To start it, reach a level where the water is below your chest and above your waist (there is no specific measurement here, so just do what feels right), so that you can feel a bit of resistance from the water.

Once you are at the proper depth, take slow and deliberate steps through the water, gently kicking yourself in the rear with each step. Make sure to extend the leg as much as your range of motion allows you to. As long as the actions are smooth, you will feel a certain relief in your lower back.

Swimming Without Twisting


There are many types and forms of swimming that put you in a position where it is very easy and convenient to twist your spine. For one, it is the result of poor form and even professional swimmers don’t do it.

Second, these spine twists do back pain no favors, which is why it is recommended that you swim with techniques that don’t put you in a position to twist. The breaststroke and backstroke are good starters, and perhaps you can even move on to back floats later on.

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