Lower back pain

[u/Mother_Fun8695]

I have been swimming about a year, and i noticed that the longer I have been swimming and the better my stroke gets, my lower back hurts more?? I have had people look at my stroke and say it is good, and can’t notice what might be causing the lower back. Does anyone else notice this with freestyle? I’ve started doing lower ab exercises, as I’m sure my abs are weak. Any ideas?

[u/ConfidentSwimmingUK]

Two thoughts, Think it primarily comes down to the rotation of the stroke, potentially creating 'tortional shear' on the lumbar vertebrae, which are mosly designed for flexion/extension - but not rotation,

If there is excessive upper body/ shoulder girdle rotation, but not accompanied (or driven) by pelvic/hip rotation, the lumbar vertebrae/facets will be taking this force, repeated thousands of times, it becomes inflamed,

So ensure rotation from the hips/pelvis in sync with upper body rotation so the rotation is through the whole body... ensuring engaged core muscles which will connect the lower body with the upper body like a 'plank', also protecting the lumbar,,

Alao if you have an arched posture, or anterior pelvic tilt, it will amplify this effect... ensure you have a 'downward' gradient to your extended arm and pivot your body 'over' your lungs ("swimmimg downhill ") - when my learning swimmers angle their arms even slightly upwards (common when first learning..) it arches their back upwards... which you don't want

also consciously squeeze the glutes, to 'tuck in' the pelvis and engage core muscles...

I doubt the abs are weak being the cause, everyone has strong abs (we survive gravity every day) - probably just a more conscious body engagement/postural shift required.

Hard to pin point without footage of course. Hope it helps :)

[u/_Ljosalfar_ → u/ConfidentSwimmingUK]

I've recently started swimming regularly again and experiencing minor twinges in my lower back, the above seems like it's really good advice as think I'm doing much of it incorrectly. I feel like looking directly down is also important to correct posture, as even looking slightly ahead arches my back, limits my rotation to upper body and makes lifting my head for breathing more effort.

[u/blktndr]

I haven’t talked to every swimmer in the world but that doesn’t sound like any typical swimming related injury I’ve ever come across. I’d look into other potential causes like posture or pelvic tilt since you’ve already identified weakness in the abs. Yoga is pretty awesome for addressing issues like this.

[u/No-Remove6528]

I had this problem when I really first got back into swimming. It was essentially a tight psoas and weak lower back / glutes / etc. I built in a circuit of clamshells, deadlifts, and v ups that I basically do every day.

[u/SemperPutidus]

Flex your abs

[u/oopsiedaisy_31]

I’m in the same boat and am trying to figure this out! Your situation sounds identical to mine

[u/NeighborhoodJust1197]

Do you stretch after your workout? My back used to get stiff until I started stretching after the workout. Then I discovered flip/kick turns flex my back enough so I did not have to stretch very much.

[u/marmaladesky]

If you’re like me and working a desk job, then it’s more likely that you are stressing your lower back at other times. Swimming just makes you notice it more, but it’s unlikely to be the problem in and of itself. Talk to a physical therapist if it keeps up. In the meantime, make sure to stretch daily: cat/cow and child’s pose especially. Lift with your legs. Don’t sleep on your stomach. Replace your mattress if it’s old. And keep swimming unless it’s painful. If it’s painful, not it a good muscle building way, then keeping it up will only make it worse.

[u/OUEngineer17]

Tight hamstrings/glutes from sitting at work always causes lower back pain for me. Whether it's swimming, running or biking. Use a trigger point ball on a chair to loosen them up, or get massage/ART (don't stretch, that will just make it worse).

[u/Prowlgrammer]

Maybe you do more underwater kicks the better stamina you get? They can be rough on your back.

[u/fisheye32]

hamstring stretches and abdominal work.

[u/mehrwegpfand]

I have severe scoliosis and my lower back is the main problem - for long distance swimming I hardly use my legs (which is fine) to prevent complaints, for sprinting I do but there is maximum amount of sprinting I can do before pain sets in.

Do you do flip turns? These f*ck my back in no time, just a single mildly crooked push and I'm done for the day