Swimming - Freestyle - Is Your Lower Back Sore After a Swim? This Could be Why! 

So glad this video was monumental in your training. Thank you for your feedback and support! Also, if you want to stay up to date on some of my newer content, blogs, etc. be sure to subscribe to my newsletter at: swimvice.com thanks again for your kind words. Please keep me posted on your progress and your 10k swim! 😎🙌🏼💪🏼🔥 -Coach Mandy

did it work for you?

Fardad Farzam thank you for watching! I appreciate your feedback and support. 🙏 Enjoy your practice 😄🏊🏼‍♂️ -Coach Mandy

Yes D! Many people don't realize poor posture in the water can contribute to unnecessary tension in the wrong areas. I'm happy you took on swimming as your form of exercise and training. Now this video will help you take it up a notch! :-) -Coach Mandy

Russell Valentine thank you I appreciate your feedback! So happy these videos are helpful for your training. Enjoy! -🙌🏽🏊🏼‍♂️😄 Coach M

Hope it is going well! Best, Coach Mandy 🙌🏼🙏🏼

You're welcome! Thank you for your feedback and if you have any questions throughout your training, let me know and I will answer them as soon as I can. - Coach Mandy

@@SWIMVICE Thank you! - really appreciated :-)

Hello Ken, Thank you so much for your kind words! I'm thrilled to hear that you've been finding my videos helpful as you get back into swimming. It's wonderful to know that my instruction has been making a positive impact on your swimming journey. If you ever have any questions or need more guidance, feel free to reach out. Keep up the great work, and happy swimming! Best regards, Coach Mandy

You're welcome! Hope you are enjoying your training Shani! -Coach M

Oh wow yes, working on alignment is key to allowing the water to support you fully and correctly. Glad you liked the video and thank you for watching. Enjoy your practice and sending positive vibes your way for a safe recovery! 🙌🏊‍♂️Coach Mandy

You’re welcome Darren. Glad this explanation is helpful for your training! 👍🏼🙌🏽🏊🏼‍♂️ -Coach M

David Gerich excellent! I’m happy you found this video at the right time. Enjoy your practice and keep me posted on how it goes! 👏🏼🏊🏼‍♂️💪🏽 -Coach Mandy

@@SWIMVICE It's feeling better. Not a hundred percent yet, but better. Now I am much more aware of my alignment and body position in the water, thanks to your video. Thank you, Coach Mandy!

Andre Allore G that’s great news! Yes this concept takes time to practice. I would say to focus on one of those points mentioned and go from there. Nice work and keep me posted on your progress. 🏊🏼‍♂️💪🏽 -Coach Mandy

Dear @palneve, I'm thrilled to read my videos have positively impacted your swimming journey! 🙏🏼 Your dedication and progress are remarkable, and I'm so glad you can now swim injury-free! I look forward to helping you improve your freestyle and backstroke techniques in our community. Remember, we are here to support and cheer you on every step of the way. Let's achieve great things together in the pool! 💪🏼🏊🏼‍♂️🙌🏼 Best, Coach Mandy

JeanLuckyLuke 70 awesome! Thank you so much for the support and I’m happy you found the solution in your own training. 👍🏼🏊🏼‍♂️🙌🏽 -Coach M

David Kaufman you’re welcome!

Nigel Doe Hi Nigel, Thank you for your feedback and that’s great question. So I like to describe the movement of the scapula as “sliding” forward. This engages the shoulders properly without over doing it with tension (very easy to do). So it’s more of a shift which will help you stabilize by adding more weight essentially “downhill”. This will help support your legs higher on the surface. I will have more videos out on this subject and will go in more detail in the future. For now I hope this sheds some light on the concept. Keep me posted throughout your training and if you have any other questions, let me know! 🙌🏽🏊🏼‍♂️👏🏼 -Coach M

@@SWIMVICE Hi Mandy, thanks for the explanation. That makes perfect sense! I'll try this out, replicating your drill when I'm next in the pool on Monday and let you know how it goes.

Ray B yes and the fact that you already notice a change in your breath means you are heading in the right direction towards fixing it.👍🏼🙌🏽 -Coach M

So, unless you are on the swim team or in the master program, you are not taught at the YMCA, too balance using your core. Which is a little strange because most of the swimming instructors at the YMCA use to be on the swim team

Absolutely Luca. This is why I only isolated this one part of my body position so you can see this is the only thing contributing to what is changing in my body line. -Coach M

just think how many people swim well with the pull buoy and bad without. they disengage their core without even realizing it.

Luca Gian yes it’s very easy to do with a pool buoy this is why it’s important to keep the core engaged if you do use it. Otherwise, the tool is just a crutch creating habits you don’t need.

You're welcome Ginger! Definitely keep me posted on your training. -Coach Mandy

Thank you Mandy. I have a rare genetic disorder called ehlers danlos which makes me prone to injury from repitive movement... Swimming. I currently have a massive shoulder problem. Please could you consider doing some drills to do when rehabilitation is key that doesn't involve over head or breastroke movements? 🌸🙏💕

Ginger Badjie I’m sorry you are going through this. I am not familiar with this disorder. However, I understand the over head movement situation as I have suffered from a shoulder injury in my past due to poor technique habits. When I had to eliminated overhead movements and focus on other areas of my stroke, this is what helped me. If you look at the second drill example in this video I mainly focus on this point and worked on core stability and a hip driven kick. The more you focus on core stability, the less likely you will try and stabilize off your shoulders improperly. I would still advise talking to your health care professional and finding out what the best solution is for training outside the water in combination with this drill. Hope this helps and sheds some light on what to prioritize while you are recovering. -🏊🏼‍♂️🙌🏽 Coach Mandy

Awesome - Enjoy your practice Ade! -Coach Mandy 🏊‍♂️😄💪

I just recently tried imagining myself zipping up a pair of jeens, and I couldnt believe it but it works! And it doesnt just improve core stability, but it helps to focus kicking from your hips as well. It always amazes me how small simple things can sometimes mzke the biggest differences. So thank you!

It went Good, much thanks to You 🤗

Awesome! Glad it’s coming together for you. 🙌🏽👏🏼🏊🏼‍♂️

Hi Tariq Afridi you should not feel pain in you shoulders. This means your posture is out of alignment which is mentioned in this video. Try the bonus tip as well as the examples shown. Also, watch these videos below as you could be doing this as well. There are steps to correct it described in the bonus training tip at the end of those two videos. Click below to watch: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Rf8hXs-csqA.html ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-xJrwuUCL5ME.html Keep me posted on your progress! 💪🏽🏊🏼‍♂️ -Coach Mandy

No worries. I am unable to attach a photo but look up “posterior pelvic tilt with flat back” that is the position you want your pelvis to move into. It’s just the long anatomical version. Hope this helps! -Coach M

Yes I understand the feeling I used to swim this way as well. Glad this concept is helping identify whats going on in your technique! Let me know if you have any questions about your training. -Coach Mandy

@@SWIMVICE Coach mandy, today I practice as you mention. Yes, it help me a lot , I realize you word " plank" while swimming now. My leg won't drop anymore after 30 minute drill. I am very glad. Thank you so much. Keep watching.

Nice work John! 💪🏽🏊🏼‍♂️ -Coach M

You're welcome Remek! Try this out a few times at the pool and let me know how it goes. -Coach Mandy

SWIMVICE today was first time :) Thank you!

Remek Kinas excellent! Nice work Remek! 👏🏼💪🏽🏊🏼‍♂️ -Coach M

Yes the buoy is providing an artificial sense of balance for you. You have no established balance yet which is why you need this tool. I would definitely look through my last three videos to help shed some light on this concept as you practice. Secondly, you are out of breath because you have no established proper breath control yet. This will happen over time I will be coming out with a video on this concept later. However, for now I will link another video below in this thread to start getting you more comfortable with this part of the stroke. There is a consistent rhythm to breathing. You just are in the process of relaxing and finding it! -Coach M

SWIMVICE thank you for your kind reply and useful information, your videos always provide great help and I always write down some pointers from your videos and read them through before I get to the pool, you are right, I think I need to find my balance as well as breathing rhythm, thank you once again

@@SWIMVICE A video on breath control would be great! I am still out of breath, even after years of swimming.

henrik i coming soon! 😄👏🏼🏊🏼‍♂️

Nangsanbha Lakiang Yes I completely understand. First, I would advise to make your swim practice right after your gym workouts so you finish in the pool. Second, it’s important to address your shoulder pain now. So I have some useful videos below to help bring awareness to how you should be moving your shoulder properly to avoid injury. Click the links below: 1. Learn about to scapular plane in relation to freestyle: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-aETk2PJ-l1s.html 2. Learn how to extend your arm properly here: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-PjZ1Zg2NLzs.html 3. Learn about head position: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Rf8hXs-csqA.html Take it easy with your practice. Use the gym for fitness and swimming prioritize technique only right now. Enjoy your practice and keep me posted on your progress! 👏🏼💪🏽😄🏊🏼‍♂️ -Coach Mandy

@@SWIMVICE Thank you so much coach mandy🙏, and for your quick response. I will sure try all this, and will try to update you once progress has been made.

You’re welcome Chris and keep me posted on your progress! 👏🏼🏊🏼‍♂️👍🏼 - Coach Mandy

I'm truly sorry to hear about your tough journey, but it's inspiring to see you getting back to swimming. After major surgery and chemo, it's normal to feel some discomfort. To address low back pain, consider consulting a healthcare professional or physical therapist for personalized exercises. They'll guide you safely. Wishing you a successful return to the pool and improved well-being! Take care. 🙏🏊🏻‍♀Best, Coach Mandy

Hi FAIZEL if you are averaging 2:40 per 100 first you want to : 1) decrease your workload : ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-xJrwuUCL5ME.html 2) increase your stroke length : ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-_QYwHzS3uPM.html These two videos will help get you going in the right direction. Keep me posted! 🏊🏼‍♂️🙌🏽👍🏼 -Coach M

Adrian Burton awesome you felt this difference in the water. Yes I will be in the future. Stay tuned! 💪🏽👏🏼 -Coach M

@@SWIMVICE I have another question for you 😁. My coach has been having me wear short fins and a snorkel when we meet once a week for the last 13 weeks. When I practice on my own, I do just fine until I take my fins off. When I take them off my legs start to sink when start the stroke. I asked my coach this question and we are suppose to address it this Thursday. However, I would love to know what you think about this situation. Thanks!!!

Adrian Burton Adrian Burton no problem! Based on what your explaining, the fins have become a crutch to keep you moving. Fins are a great tool and provide very specific benefits. For example, improving ankle flexibility for the kick. However, just like a pull buoy, these tools can easily be used as a false sense of support. Your legs are sinking due to being out of balance. Have you tried the aquatic profile test I have linked below? ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-f1RRfhBQR5I.html If so, you probably have a lower profile as most men do compared to women. Knowing this will help shed some light on what your priorities are to keep your legs balanced and supported. If you have a low profile, the objective is to swim “downhill” maintain having both arms in front of your chest. Having more weight on the scale out front versus your legs due to a lower profile. This will help keep the legs higher and most important relaxed. Think of fins or snorkel to be used for a specific purpose if they are just used to swim with then they can become a false sense of comfort. Hope this makes sense. Anyways thank you for your questions and keep me in the loop! Enjoy 👏🏼🏊🏾‍♂️-Coach M

@@SWIMVICE thank you so much I will take this profile test and let you know I knew you could help me with the problem 😃

Adrian Burton definitely! 💯

Hi Tinta Tonkin here’s one of my most recent videos: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-mMbSXbUf3d0.html However, stay tuned as I will have another one next week! 😎👏🏼🏊🏼‍♂️ -Coach Mandy

@@SWIMVICE Thanks a lot coach. You are also very beautiful as always

Tomas Artinano this video is spot on for addressing your issue 🙌🏽. So the reason why your balance is off is due to “pulling”. This action causes you to swim from your shoulders leading to your legs falling followed by your lower back arching (watch my freestyle demo where I go through this action). The next time you go to the pool go through the first two drills so you feel the difference and learn how to properly activate your core so you feel the stress ease off your back immediately. Learn to let go of “pulling” by trying this drill in one of my other videos here: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-NlASMiee6XM.html Let me know how you feel after your practice as this should be a top priority for your training! 🙌🏽👍🏼🏊🏼‍♂️ -Coach Mandy

CoachM Do you have an email where I can send you some clips of my freestyle? Thanks

CoachM I promise you that I will try your drills. However I dont really understand what you mean with "the pulling is getting me off balance"...or..."swimming from my shoulders". I am very aware of keeping my elbow high and my hips ride quite high in the water...or I think so. Thanks a bunch.

Hi Tomas Artinano my apologies. I actually meant to write that what you have described about your stroke and why you feel this pain typically has to do with the action of “pulling” which drops the elbow and forces the stability to happen from your arms/shoulders. I have this point explained and demonstrated between 2:15-2:25 so this could be what’s happening in your case. However, if you are interested in video analysis service my email is coachmandy@swimvice.com. Hope this answers your question. I’ll also go into more detail in future videos as well! 👍🏼🏊🏼‍♂️ -Coach M

Thank you very much.

Sharmi s I would say to let go of the kick and focus on relaxing your neck and legs. This will help you to not stabilizing off your legs which is adding to you feeling stiff. Allow yourself to relax and feel the water supporting you. This will help take the stress of your back and really feel supported properly in the water. Take your time with this process and let me know if this helps! -Coach Mandy

@@SWIMVICE ok coach..thanks for such a quick reply.🙂 i will follow your advice and share feedback after some practice.

Yes Sandeep you are correct. The core is less fatigue prone than your shoulders or your lower back. It is the same as proper plank form on land. Glad this has helped you! -Coach Mandy

Thanks for your reply. I really enjoy your information and I am keenly looking for the vedio on dolphin kick. Thanks once again

sandeep gupta yes thank you for being patient I’ll have one soon! 😄🏊🏼‍♂️

Conor McGOAT anterior pelvic tilt is the opposite movement. Where your lower back is arched and your spine is not neutral. “Zipping up” helps you correct the anterior pelvic tilt to neutral posture. 👍🏼 -Coach M

SWIMVICE so at 5:50 you mean tilt pelvis back not forward? Forward tilt arches the back rather than flattens it.

Paul Crooks can you describe what specifically does not make sense? -Coach M