Best Way to Swim for Back Pain Relief

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Does Swimming "help" in giving back pain relief or does it increase your back issues? The general assumption is that swimming will give pain relief. This however is not true in all the cases.
There are specific cases in which swimming may actually not be good for the condition causing you pain and in fact can cause more damage.
Through this video, let's educate ourselves on If swimming is good for the condition you have and What is the BEST way to swim to get back pain relief.
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My name is Dr. Ryan Peebles and I have dedicated the last 20 years of my life to better understanding and reversing the root causes of chronic lower back pain. Core Balance Training - CBT is not a fitness program, it's a long-term solution, which can bring you back to normal life and regular movement without chronic pain.
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Disclaimer:
Dr. Ryan Peebles, DPT is licensed to treat people seeking physical therapy in the state of California. All content on the Core Balance Training RU-vid Channel is provided for educational purposes only and is not a substitute for the advice, diagnosis or treatment of a health care professional familiar with your specific medical history, conditions and needs. Consult with a health care professional in your state/country before attempting any exercise or movement you have seen on this channel, or before making ANY treatment decision. Never disregard professional medical advice or delay in seeking it because of something you have heard, read or seen in any of our content.
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#swimming #swim #exercises #exercise #backpainrelief #backpainsolution #backpainsolutions #backpaincauses #lowbackpain #chronicpain #chronicbackpain
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5 июн 2024

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Комментарии : 40

@mariusbonaciu2728 8 дней назад

Elementary backstroke with occasional use of back floatie (start with that at the beginning). Takes the lower back muscles completely out of the picture, and core muscles kick in right away you want it or not (to keep your upper body and legs as “horizontal” as possible, also triggers your hip flexors like crazy). Learned this from a profesional therapist from New England Patriots, and fixed my lower back issues in no time.

@nbedwards8956 21 день назад

So no discussion about the backstroke? Or the benefit of simply decompressing the spine in a near weightless environment?

@claudiarankel 6 дней назад

Exactly my thoughts...

@dawnjolly9437 5 дней назад

Came here to say the same thing.

@tconcotelli 14 дней назад

Swimming is a lifesaver for my back. I’ve been swimming all of my life and have never heard anybody say swimming was bad for them.

@Claire-cj6nn 21 день назад

I lost all core connection due to my low back injury, failed fusion surgery, neck and thorax ddd and herniations.. lost muscle connections all over due to nerve damage. I have micromovements of the spine. Swimming was totally impossible. Rehabbing 1.5 years again.. after a nerve issues.. getting some life into these muscles.. i am not ready yet to swim trying with somethings between the legs.. but might start with walking for emphasis on maintaining core stability. I forgot about this kind of exercises. Thx. You really have expertise to effectively guide people. It is very difficult to find! Only a handfull know what they are doing and why. 👍🏼💪🏼

@christbuilds7409 10 дней назад

I have cervical and lumbar stenosis but I swim on my back, a lot ab bracing and work. Good workout...

@anamnesiser 17 дней назад

Backstroke is the only one that works for me

@Novie957 21 день назад

First!!! Yayyy!!! You're the best on RU-vid!🙏

@Novie957 21 день назад

Thanks!

@CoreBalance 20 дней назад

Thank you so much for the tip, Novlette! Your generosity and support are much appreciated. 💙

@jeanmorrison245 10 дней назад

I'm sure backstroke would mitigate against the lumbar extension of freestyle and breaststroke.

@michaelguidera1876 17 дней назад

I wear a face mask with a snorkel. I can keep my head down, and do a simple breast stroke. I can scissor kick my legs or kick like a frog. I conciously keep by pelvis in anterior tilt. My lower back has all sorts of problem, but this technique does not aggravate it and even strengthens my core and my upper body.

@mohammedbaluch8019 20 дней назад

With a dicey back, try to swim by holding your core firm. If you relax it, the spine curvature will increase in the freestyle stroke. With greater probability of a pain or spasm episode during and after swimming. I find that the backstroke really helps strengthen the core - but build up this stroke very slowly. If you build up your backstroke from say 2 laps of 25 yards each to 10 laps over a period of 14-28 days, you will have many days of no back pain🤸‍♂️‼️ Avoid butterfly, and breast-stroke kicks work better after the hips have relaxed after a few laps. And of course, the use of the snorkel is highly advisable to decrease stress on the lower back. And supplement swimming with appropriate strength training in the gym 🌺😊

@cinmac3 17 дней назад

i don't like gym exercise for strength. Do you know about pull ups, still challanging having pain , but... so i only do one or two a day, ?

@ombasnet3488 14 дней назад

Hello Dr. Ryan, First of all, thank you so much for all your outstanding videos . I just had L5-S1 fusion surgery 3 weeks ago to fix my Spondylolisthesis due to bilateral PARS fracture for the last 13-14 years. I also had severe stenosis due to this alignment issue. Do you think swimming would be helpful to me or not , obviously not asking for the next few weeks but asking after 2 months or so.

@craighoover1495 8 дней назад

I have been swimming for over 30 years as an adult. I also have had a lumbar fusion surgery due to spina bifida occulta eventually leading to listing. I still swim even after the surgery which was about 15 years ago. I have learned that swimming freestyle properly is primarily an upper body exercise. My legs do very little work unless I put on fins. In those 30 years I also rode my bike and ran, so yes, I was a triathlete. Lifting your head while swimming is a big No-no, you breathe to the side. Using hand paddles and a pull buoy are really good for helping to develop the strength and endurance in the upper body musculature that will make anyone really enjoy this activity. Furthermore water supports ones body and the movements of swimming stimulate and relax the small muscles in the spine that can get tired. After a long day I always felt better after a swim than before I got in the pool.

@dk.8508 18 дней назад

Side stroke is relaxing

@EnjoyLife-op5rn 21 день назад

Is there a SI belt that can be worn while swimming? I understand a neoprene might be used.

@dk.8508 18 дней назад

Thank you for this. I don’t need a flotation device at all between my legs. My core is strong enough that I can pull myself holding my legs straight…

@Blufella222 9 дней назад

How about swimming on your back is that better than swimming on front..? Also would you recommend doing these back strokes if you have SI joint pain or SO instability?

@processfitness 20 дней назад

Well i do the back stoke and side stroke. Im going to take an educated guess that this was the alternative you didn't mention.

@abudhabi9850 21 день назад

what about breaststroke or backstroke?

@Macinro191 21 день назад

what about under water walking ?

@faith5401 21 день назад

Yes, chest height water level pool walking exercise is good. Includes some upper and lower body stretches at the end, plus a standing cat-cow spinal mobility is great too. ❤

@dk.8508 13 дней назад

One of the images shows a woman doing the glute bridge with her heels off the ground. I haven’t seen you talk about that as being something you recommend.

@TheAuminer1 19 дней назад

Chlorine dries out my body and causes more dry out disk pain

@dk.8508 18 дней назад

What about for someone with sacroiliac joint problems especially acute problems. Is walking slowly through the water, Good? And how about treading water in an upright position - a lot of swim classes employ treading (Not touching the pool floor)-not everyone uses the same term for that

@debpratt52 16 дней назад

I had spinal stenosis/degenerative disc disease/congenital narrowing of the spinal canal in L4-5 and did water walking and treading water every day when we lived in Sun City, AZ. It made my back much worse.

@davidguthrie3739 17 дней назад

This discussion is almost entirely based on misconceptions about swimming form. The examples of high head position with an arched lower back are both common mistakes and completely wrong. Correct swimming posture requires posterior tilt of the pelvis, eliminating any curve in the lower back. Tucking the hips is similar to hollow body position in calisthenics. Lifting the head to breathe drives the hips down and pushes the body out of streamline position, exactly what we need to avoid. The only exception is in breaststroke, but even breaststroke requires posterior tilt and core integrity. In butterfly the head and upper body should not lift to get a breath. In all four strokes, the objective is to stay as flat as possible by pressing down with the upper body throughout the stroke cycle.

@cinmac3 17 дней назад

David do you have a youtube link to recommend?

@MS-bs8dd 15 дней назад

@@cinmac3RU-vid beginning backstroke see what resonates

@cinmac3 14 дней назад

@@MS-bs8dd thank you , learning to do that is hard for me and my shoulder on one side i don’t understand it, i though you might know of one they all see to have many controversies.

@dk.8508 15 дней назад

Are you saying that if people want to protect their box they should never do daily the basic swimming styles - maybe only the backstroke using an inward, gentle, scooping motion with the arms?

@adriano969 19 дней назад

everytime I get to swimming my lower back pain vanishes. The only style I avoid is the butterfly, that's very harsh on the back.

@joannebate-shawcross4653 19 дней назад

I get pain when I swim.. Breaststroke

@jankruger4376 20 дней назад

Your swim position examples are terrible, but unfortunately will be common for most new-comers to swimming. Freestyle should have the swimmer looking down, rather than forward. This stops the legs dropping, prevent the exaggerated curved spine and improves drag.

@CoreBalance 20 дней назад

As you mention, these swim position examples are common for the majority of inexperienced swimmers (which is our audience). In other words, they are accurate for the people we are speaking to, but not optimal swimming positions for competitive swimming. Thanks for sharing!

@redblacktichy7713 21 день назад

Sadly this swimming is worse for the shoulders. I got 'swimming shoulder" after i swam 4 times weekly

@davidguthrie3739 17 дней назад

Swimming with improper technique will almost inevitably cause shoulder pain. Good technique protects the shoulders from injury but swimming should absolutely be supplemented with resistance training to insure joint stability. The problem is proper technique is completely counterintuitive and good instructional information is in short supply.