Is swimming good for back pain? Best strokes and pool exercises to try

Staying active can feel challenging when you have back pain, but movement is key for treatment and prevention of future flares. Swimming is particularly therapeutic for your body, as it builds strength without stressing your joints and bones. But is swimming good for back pain specifically?

“Swimming can be beneficial for those with back pain because being in the water relieves pressure on your spine and its supporting muscles,” says Courtney Fitzpatrick, PT, DPT, a physical therapist at Hinge Health. Low-impact physical activity can enhance blood flow to tender muscles, tendons, and ligaments, aiding in healing. 

Read on to learn which back conditions may benefit from swimming. Plus, discover the best strokes for managing back pain and tips from Hinge Health physical therapists on preventing back pain while swimming.

Why is swimming good for back pain?

Swimming enables you to move freely without adding pressure to your back. “That’s because in water, everyone is buoyant,” says Dr. Fitzpatrick. Although your back is strong and resilient, it can occasionally get strained from everyday activities like carrying groceries or sitting too long with rounded shoulders at a desk. 

Reducing stress on your back can help you build strength and flexibility in this area more easily. This can prevent muscles from getting tight or weak, which often contributes to back pain. Research also supports swimming for back pain — especially lower back pain. 

Swimming may be particularly beneficial for the following back conditions:

• Sciatica. This is when the sciatic nerve, which travels from your spine all the way down to your legs, gets irritated. It can cause leg pain, tingling, numbness, or muscle weakness. “Swimming can help relieve sciatica pain by reducing pressure on the nerve,” says Dr. Fitzpatrick.

• Herniated disc. In between each vertebra of the spine is a gel-filled disc for cushioning. A herniated disc (also called a bulging, slipped, or ruptured disc) occurs when a disc shifts out of place. If the bulging disc presses on nearby nerves, such as your sciatic nerve, it can cause pain, numbness, or tingling. “Swimming can help ease strain on herniated discs and boost blood flow to the area,” says Dr. Fitzpatrick. 

• Spinal stenosis. Spinal stenosis occurs when the spaces within your spinal cord become narrow. This can lead to more pressure and irritation on your nerves, which can result in lower back pain and stiffness. “The buoyancy of water lets you move your back in ways that might be tougher on land,” says Dr. Fitzpatrick. 

• Sacroiliac joint pain. The sacroiliac (SI) joints, located on either side of the sacrum in your lower back, can become irritated and cause low back pain, says Dr. Fitzpatrick. “Swimming is beneficial for SI joint discomfort because water being in the water relieves pressure on them, improving your comfort and mobility.”

Benefits of swimming for back pain

There are a few key ways swimming can help ease — and prevent — back pain. 

• Strengthens back and core muscles. The stronger your muscles, the less prone they are to pain. “Simple swim strokes strengthen these core muscle groups without straining your body,” says Dr. Fitzpatrick.

• Increases flexibility. “Swimming enhances range of motion in your back, especially when you do a few different strokes,” says Dr. Fitzpatrick. “It can also improve your hip mobility, which has been linked to back pain relief.”

• Improves blood flow and promotes healing. Swimming elevates your heart rate, promoting blood flow to your spine and its surrounding muscles. “It delivers essential nutrients like oxygen to the spine in a gentler way than high-impact activities,” says Dr. Fitzpatrick. “It also helps lower inflammation, which can decrease pain.”

Best swimming strokes for back pain relief

There’s no single best stroke for lower back pain. “All strokes can be beneficial,” says Dr. Fitzpatrick. The key is to listen to your body and see how you feel before and after swimming. “Your symptoms should improve, not worsen,” Dr. Fitzpatrick says. 

• Backstroke. This move may be the most friendly for a tender back. “When you swim on your stomach, you arch your back slightly to keep your head out of the water,” says Dr. Fitzpatrick. When doing the backstroke, aim to keep your back straight and parallel to the pool floor. “Focus on kicking from your hips to engage your glutes and core, rather than just your knees,” Dr. Fitzpatrick says.  

• Freestyle. Although the freestyle stroke is performed on your stomach, it doesn’t require as much back arching as other strokes. Dr. Fitzpatrick suggests keeping your body as horizontal as possible to minimize back strain. “Also, try to keep your eyes on the bottom of the pool, as looking straight ahead may cause you to round your back,” advises Dr. Fitzpatrick.

• Breaststroke. This stroke strengthens your shoulder muscles, which can help reduce pressure on your spine and support back pain relief. However, it does involve some back arching, which might increase muscle strain as you learn and adjust to the technique. “You can reduce strain on your back by keeping your head aligned with your body, and your body as flat in the water as possible,” Dr. Fitzpatrick says. 

Tips to Prevent Back Pain While Swimming

The best way to prevent back pain while you swim is to listen to your body, says Dr. Fitzpatrick. “Some discomfort is fine, but pushing through pain is different,” she says. There are several ways you can prepare your body for movement in the water so that you can move more comfortably. 

1. Stay in line. “Aim to keep your back as neutral as possible while in the water, avoiding excessive bending or arching,” says Dr. Fitzpatrick. Using a snorkel can help as it enables you to breathe without lifting your head up or side to side, which can strain your neck and upper back muscles if your body isn’t prepared for these movements.

2. Use a kickboard for support. Incorporating a kickboard or occasionally can help reduce back strain, says Dr. Fitzpatrick. You can perform a modified freestyle stroke by holding a kickboard in front of you and alternating your arm movements.

3. Try pool exercises. If your back feels very sore or tender, consider starting with pool exercises instead of swimming strokes. Some exercises include arm circles, knee-to-chest movements, and water walking. One study found that regularly performing aquatic exercises significantly reduced back pain and improved physical function.

4. Prioritize cross-training. “Swimming challenges your aerobic endurance,” says Dr. Fitzpatrick. “But it’s also important to pair it with a good strengthening program for your back.” Resistance training supports your muscles and bones, protecting them from strain, discomfort, and injury. It’s also a good idea to mix up the types of cardio you do to work on different muscle groups. “If low-impact activities like brisk walking or cycling are too uncomfortable with back pain, consider trying yoga, or doing resistance exercises like squats and lunges in the water,” Dr. Fitzpatrick says.

5. Try physical therapy and targeted exercises. Targeted exercises can help strengthen and stretch your back and core muscles, alleviating discomfort and helping you move with ease. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. They can also give you tips on how to perform each stroke to minimize strain on your back. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

6. Do warm-ups. Before you go in the pool, Dr. Fitzpatrick recommends performing dynamic stretches and exercises on land to activate your core and back muscles.

All of these movements can help alleviate tense muscles and prepare them for a pool workout — whether you’re doing freestyle stroke or water aerobics. 

PT tip: start slow

Pool workouts can be fun, which also means they can be easy to overdo. If you’re new to swimming or pool exercises, “start small and go slow,” says Dr. Fitzpatrick. Starting with shorter sessions, like 15-20 minutes at a time, can help your body adapt to these new movements. “If your back feels okay, consider increasing your sessions gradually,” Dr. Fitzpatrick says. Pain is often a sign that you’re doing more than what your body is ready to do, so scale back as needed.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Lee, B.-A., & Oh, D.-J. (2015). Effect of regular swimming exercise on the physical composition, strength, and blood lipid of middle-aged women. Journal of Exercise Rehabilitation, 11(5), 266–271. doi: 10.12965/jer.150242

2. Chou, R. (2021, September 20). Patient education: Low back pain in adults (beyond the basics). Www.uptodate.com. https://www.uptodate.com/contents/low-back-pain-in-adults-beyond-the-basics

3. Oakes, H., Marlize DE VIVO, Mills, H., & Stephensen, D. (2023). Recommending swimming to people with low back pain: A scoping review. Journal of Bodywork and Movement Therapies, 36, 274–281. doi: 10.1016/j.jbmt.2023.05.012

4. Shi, Z., Zhou, H., Lu, L., Pan, B., Wei, Z., Yao, X., Kang, Y., Liu, L., & Feng, S. (2018). Aquatic Exercises in the Treatment of Low Back Pain: A Systematic Review of the Literature and Meta-Analysis of Eight Studies. American Journal of Physical Medicine & Rehabilitation, 97(2), 116–122. doi: 10.1097/PHM.0000000000000801