Contents:
- Medical Video: How to Fix “Low Back” Pain (INSTANTLY!)
- The benefits of swimming to overcome lower back pain
- But, do not carelessly swim if you have back pain
- Safe swimming tips to deal with back pain
Medical Video: How to Fix “Low Back” Pain (INSTANTLY!)
When you experience back pain, let alone to do daily activities, just moving a little body can be very difficult. In fact, sometimes lower back pain can spread to the thigh and calf area.
For chronic back pain, doctors usually prescribe drugs, such as NSAIDs such as ibuprofen or strong doses of drugs such as codeine to hydrocodone. In addition to drug therapy, you can also relieve back pain by exercising lightly. One type of exercise that is believed to be effective in overcoming the symptoms of back pain is swimming. However, how safe is it to swim if you have back pain? See the explanation below.
The benefits of swimming to overcome lower back pain
Sports is one option to treat or reduce symptoms of chronic lower back pain. By exercising, you will train and strengthen the muscles while improving your posture, which is expected to accelerate the recovery process.
Swimming is one of the best sports choices for dealing with chronic pain. According to a study in Japan, people who have chronic lower back pain who regularly swim twice a week show considerable improvement in symptoms when compared to swimming routines that are only once a week or never swim at all. Other studies, such as those from China and from the United States published in the American Journal of Lifestyle Medicine, also say the same thing.
The reason, swimming does not burden the work of the joints of the body also does not place great pressure on the feet, so it is relatively safer for individuals who are prone to injury. At the same time, the swimming movement continues to exercise strength, flexibility and balance of the body, while the flow of water works "massaging" the body to relieve stress on all joints. Swimming can also increase the strength of the muscles that support the spine and the surrounding area, because many swimming styles allow the body to reach a wider range of motion.
But, do not carelessly swim if you have back pain
Although the benefits of swimming to relieve chronic pain have been proven by many studies, still you should not do it carelessly. Reporting from the NY Times, Dr. Scott A. Rodeo, a doctor who handles US swimming teams for the Olympics, even recommends anyone who has back pain to first consult a doctor about the problem. Because, not all people who experience automatic pain may swim. Exercise as a therapy for coping with back pain is only proven effective for chronic (ongoing) cases, not acute (sudden onset).
If you are allowed to swim, pay close attention to your swimming technique. For starters, start with breaststroke or backstroke, advises Dr. Rodeo. Back style is often considered the best swimming technique for people who have chronic back pain, because backstroke does not force the back to continually curve, and generally runs slower than the front style, such as butterfly style or freestyle.
Butterfly style and freestyle are not so recommended because it involves more and more continuous rotation of the body over the body. In addition, these two styles make the lower back muscles work harder because they continue to stretch. The upper part of the spine (neck) may also be jerked back and forth over the freestyle or butterfly when taking a breath during swimming. This can aggravate the pain.
Safe swimming tips to deal with back pain
Like any physical activity, start swimming gradually. For example, swimming twice a week initially and then increasing the frequency slowly in four to six weeks, said Rodeo.
It needs to be understood, in fact whatever style of swimming you choose, the risk of back pain is still there if you do it carelessly. So, consider the following safe tips if you want to swim to relieve back pain:
- Make sure you preheat and cool down after swimming
- Master the right swimming posture for the front swimming style (breaststroke, butterfly, frog style, and free); keep the body straight in the water (hold the lower abdominal muscles in place) and keep the head straight and not lifted.
- As much as possible, use a back style that is at less risk to aggravate pain.
- Turn your body to the side and keep your chin in when you inhale during the front style, not jerking your head back. This aims to reduce the amount of movement and pressure in the neck when swimming.
- Use a snorkel to eliminate the need to move your head when breathing.
- Wear glasses to reduce improper head movement when trying to hold water from the eyes.
- Use a life vest (bolster foam, float board, armband, or vest) to maintain the right posture when swimming.
If necessary, ask a special trainer for help while you swim to make sure what swimming style is safe while ensuring that your swimming posture is good. Because, in addition to the wrong swimming style, poor posture while swimming (even though the swimming style is right) can also aggravate back pain.
You can also start "familiarizing" yourself with the new swimming routine by trying to play water first. In general, the benefits of swimming to overcome the problem of chronic back pain are not only limited to the pool itself. If you are still a beginner or not very good at swimming styles, the benefits of chronic pain recovery can still be obtained by walking or crawling slowly against the flow of water to aerobic exercise in water.
