Pain in the...

Repetitive movements and specific strokes can take their toll. Back pain, particularly in the lower back, is a common complaint among swimmers, especially those who favor the backstroke and butterfly.

The possible cause:

• Repetitive Movements: The repetitive rotation and extension of the spine in strokes like backstroke and butterfly can strain muscles.

• Poor Technique: Incorrect body positioning, inefficient stroke mechanics, and inadequate core engagement can put excessive stress on the back.

• Muscle Imbalances: Overdeveloped upper body muscles and weaker core muscles can create imbalances that contribute to back pain.

• Overuse: Like any sport, overtraining can lead to muscle fatigue and injury, including back pain.

Ways to address the problem:

Fortunately, there are several ways swimmers can address and mitigate the risk for back pain:

• Focus on Technique: Working with a coach to refine stroke mechanics and body positioning is crucial.

• Strengthen the Core: A strong core provides stability and support for the spine. Incorporate exercises like planks, bridges, and rotational movements into your training routine.

• Stretch and Mobilize: Regular mobility work, especially of the back, hips, and shoulders, can improve flexibility and reduce muscle tension.

• Vary Your Training: Have a plan for your training in the pool! Not having a proper plan can be detrimental to managing your volume and workload.

If you need some help addressing your aches and pains, reach out to me by responding to this email or scheduling a time to chat here.

Let’s talk soon,

Dr. Sandra and Team