Back pain is a common issue affecting people of all ages, often caused by poor posture, sedentary lifestyles, or underlying health conditions. While many forms of exercise can help alleviate discomfort, swimming stands out as one of the best options.

The buoyancy of water reduces the strain on the spine, allowing for low-impact movement that strengthens muscles without adding pressure to the back. However, not all swimming styles are equally beneficial—choosing the right one is key to maximizing relief and preventing further strain.

In addition to swimming, other disciplines like yoga and Pilates can further support spinal health by improving posture, flexibility, and core strength. This article explores the best swimming techniques for back pain and highlights complementary activities that promote overall spinal well-being.

The Type of Swimming that is Good for the Back

Swimming is the Ideal Activity

Swimming is an ideal sport for combating back pain. It is the only sport that is done horizontally and immersed in water, which means that the body is not subjected to the weight of the head and the spinal column is not overloaded.

Moreover, there are no traumas or impacts involved, making it the ideal activity for those with back pain.

Which Style to Choose?

The backstroke is excellent for lower back pain but not particularly suitable for hyperkyphosis (hunched back), while freestyle is the best for any type of pain, unless one is suffering from acute cervicalgia. The breaststroke is also not recommended if the issue concerns the neck and shoulders, as it forces the head and neck to be held up in tension.

If You Have Back Pain, Try Yoga for its Benefits

Yoga - Relieves Tensions

Yoga is a great remedy for back pain, both physically and mentally. Thanks to the various positions (asanas) practiced in yoga, tensions are released, muscles are strengthened, especially the abdominal muscles which are crucial in supporting the back and head correctly, thus avoiding bad posture habits.

Yoga does not only focus on the body but also helps to control anxiety and stress, common causes of shoulder and neck pain. The physical work done during the session is a tool to achieve relaxation. The final 10-15 minutes of a session involve lying on the floor with closed eyes while the instructor guides the participants in meditation, allowing them to focus on breathing and set aside worries.

There are various types of yoga, and everyone can choose based on their preferences, especially the connection with the instructor. It can be practiced by anyone regardless of age or physical condition, and it is recommended even during pregnancy, with slight modifications to some positions.

Pilates is a Discipline that Can Relieve Back Pain

Do Pilates to Improve Posture

Pilates is another discipline recommended by most doctors for those experiencing back pain. This method is designed to improve overall body movements, prevent and reduce physical pain, align the spine, enhance posture, and strengthen the core (abdominals, thighs, lower back muscles, and glutes) to provide better support for the back.

Traditional Pilates involves the use of specific machines with varying resistance springs to perform exercises while maintaining proper posture, but it can also be done on the floor (mat work) using mats, balls, and bands.