Is swimming good for back pain and sciatica?
The pool is often suggested for people with back pain, and for good reason: water supports your body weight while you move. Swimming isn't magic, and some strokes are kinder to a sore back than others, but for many people it's a comfortable way to stay active.
Is swimming good for lower back pain?
Water-based exercise appears to help. A meta-analysis of eight trials involving 331 people with low back pain found aquatic exercise reduced pain and improved physical function (Shi et al., American Journal of Physical Medicine & Rehabilitation, 2018). Guidelines recommend exercise of any type for low back pain, and suggest choosing something you enjoy and will keep doing (NICE guideline NG59). If you like the water, it's a good option.
Why does water exercise help?
Buoyancy takes much of your body weight off the spine and joints, so you can move more freely with less pain. The water's resistance builds strength and endurance, and warm water can ease muscle spasm. Being able to move without fear of pain also helps confidence.
Which swimming stroke is best for back pain?
Freestyle and backstroke are usually the most comfortable, because the spine stays relatively neutral and rotation is shared through the body. Use a snorkel if turning to breathe aggravates your neck or back. Backstroke suits many people who find extension uncomfortable.
Which strokes can aggravate back pain?
Breaststroke with the head held up out of the water arches the lower back and neck, which some people find painful. Butterfly involves forceful arching. Breaststroke kick can also bother the knees and hips. These aren't harmful, but if they hurt, choose a different stroke for now.
Is swimming good for sciatica?
Often. Many people with sciatica find walking in water or gentle swimming easier than walking on land. Watch your leg symptoms; if a stroke sends pain further down the leg, switch strokes or try water walking instead.
See our post on sciatica exercises.
What if I'm not a strong swimmer?
You don't need to swim laps. Walking forwards, backwards and sideways in chest-deep water, knee lifts, leg swings and gentle squats holding the edge all count. Aqua aerobics and hydrotherapy classes are good options, particularly for older adults.
How should I start?
Begin with 15 to 20 minutes of easy swimming or water walking, two or three times a week. Mix strokes, rest at the wall when you need to, and build the time gradually. Stiffness the next day that eases quickly is fine; increased pain that lingers means do less next time.
Should I use a kickboard or pull buoy?
A kickboard held at arm's length arches the lower back and can aggravate it, so try kicking on your back or with a snorkel instead. A pull buoy between the legs takes the kick away and can make freestyle easier on a sore back.
Is swimming enough on its own?
It's a great base, but swimming doesn't load bones much or build the strength needed for lifting and daily tasks. Adding walking and some land-based strength training gives a more complete program.
See our posts on walking for back pain and starting strength training.
Is swimming good for back pain in pregnancy?
Yes. Swimming and water exercise are comfortable and recommended options in pregnancy, as the water takes the load off the back and pelvis.
See our post on exercise during pregnancy.
Can swimming cause back or neck pain?
Sometimes, usually from a sudden increase in distance, a lot of breaststroke or butterfly, or breathing to one side only. Building up gradually, mixing strokes and breathing to both sides help.
Does the water temperature matter?
Warm pools, such as hydrotherapy pools at around 32 to 34 degrees, help muscles relax and suit people with significant pain or stiffness. Standard lap pools are cooler and better for more vigorous swimming. Use whichever you can access and enjoy.
How soon after a flare can I swim?
Gentle water walking is often comfortable within days of a flare, as long as getting in and out of the pool is manageable. Return to lap swimming as the pain settles, starting with shorter sessions.
How can an osteopath help?
We assess your back, treat hands-on to ease pain and stiffness, and help you plan pool and land exercise that suits what your back tolerates now.
When should back pain be checked?
Book in if your back isn't improving after a couple of weeks or keeps flaring. Go to an emergency department straight away if back pain comes with new difficulty controlling your bladder or bowels, numbness around the groin or inner thighs, or weakness or numbness in both legs. See your GP promptly for leg weakness that's getting worse, back pain with fever or feeling unwell, unexplained weight loss, or a history of cancer.
See our back pain treatment in Berwick page. Book an assessment at our Berwick clinic. A 60-minute initial consultation is $149, with no referral needed and HICAPS on-site.
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Book an initial consultation at RISE Sports & Spinal in Berwick. Clear diagnosis, hands-on treatment, and a plan that actually gets you better.
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