Transcript:
So, what should you do if you suddenly wake up or strain your back while swimming?
Hey guys, Alex here of The Swimming PT. I wanted to provide you with a quick overview of what you should do if you’re a swimmer experiencing back pain. While it’s not as common as shoulder pain, it’s still worth addressing. Many people tend to overcomplicate it, suggesting complex solutions, but it doesn’t have to be that way. Your spine is just like any other joint in your body, so let’s not make it more complicated than necessary. I’ll guide you through a simple approach that can effectively alleviate back pain and improve your performance in the pool.
The first step is to identify a movement that either alleviates or exacerbates your pain. This is known as your directional preference. Do you find bending forward more comfortable for your spine, or does bending backward provide relief? Understanding this preference is crucial as it will determine the subsequent steps and exercises you should engage in. Remember, it varies for each individual. Once you identify your directional preference, you’ll want to adjust your activities accordingly. For example, if bending forward feels better and leaning back worsens the pain, spend more time sitting and adopt a slightly rounded posture when standing. This allows you to position your spine in a way that provides temporary relief. It’s important to note that this doesn’t mean you have to maintain a slouched position permanently.
It’s simply a short-term adaptation to cater to your directional preference. Conversely, if standing feels better than sitting, strive for an upright posture. Consider using a standing desk at work or placing a towel roll under your lower back when sitting in school to maintain the preferred extension. Next, analyze your daily activities and determine if you can modify them to reverse the position of your spine.
What Next?
Now, you’ll want to select an exercise routine that aligns with your directional preference. If bending forward feels better, incorporate exercises like bear crawls, limited-range dead bugs, or bird dogs. Avoid exercises that promote extension, such as planks, which can lead to increased arching when fatigued. Understanding your directional preference will guide your exercise selection.
So Will I have to Stay Flexed or Extended Forever?
Finally, it’s crucial to gradually introduce movements in the opposite direction. This step allows for balanced strengthening and flexibility in your back muscles, reducing the likelihood of imbalances and further pain. By following these four steps – identifying your directional preference, modifying activities, selecting appropriate exercises, and gradually incorporating opposite movements – you can effectively address and alleviate back pain as a swimmer. Remember, keeping it simple and tailored to your needs is key to achieving a pain-free and successful swimming experience.
Happy Swimming,
Alex Ewart