Swimming to ease back pain

 

Many people find that recreational swimming helps ease back pain, and there is research to back that up. But some strokes may be better than others.

An advantage to exercising in a pond or pool is that the buoyancy of the water takes stress off the joints. At the same time, swimming and other aquatic exercises can strengthen back and core muscles. However, it does not mean that everyone with a case of back pain should jump in a pool. Back pain can have a number of potential causes, some that require more caution than others.

So the first thing to do is to get a careful evaluation and diagnosis by a doctor. S/he can working with a physical therapist and starting off with standing exercises in the pool that involve bands and balls to strengthen the core and lower back muscles.

If you are cleared to swim, and just starting for the first time, pay close attention to your technique. Work with a coach or trainer if necessary. It may also be a good idea to start with the breaststroke, because the butterfly and freestyle strokes involve more trunk rotation. The backstroke is another good option.

Like any activity, begin gradually, swimming perhaps twice a week at first and then progressing slowly over four to six weeks.

Source: The New York Times