Also be a little cautious stretching, you should feel the pressure from a stretch at mid muscle, and not at tendon/muscle areas.
I do some yoga poses for both warm-up and muscle lengthening and it works for me
First post but it's actually something I know about! Over a year ago I had reached a point in swimming that I could barely pull myself out of the pool due to lower back pain. Finally went to the doctor and was diagnosed with moderate to severe arthritis in the L5. I'm 54. After some PT and deciding to join Masters to help with my swimming technique I have been basically pain free the last several months. What works for me is when I start to feel the pain I switch to sculling 25 yds bringing my knees up to my chest and then alternate with an easy 25 swim doing this until the pain subsides. (The knee to chest exercise while sculling imitates one of the floor exercises I learned from PT.) Even if I don't experience pain during a workout I often end my workout with a 200 alternating scull/swim which for me now replaces any PT exercises. Also, using fins more often seemed to help too!
My back can get very uncomfortable too. Sometimes from sleeping excessively (9+ hours), heavy lifting or manual laybor (automotive and home repair).
90% of the time I can relieve the tightness with stretching hamstrings and the long muscles that attach from femur
along spine to neck
While I was swimming this morning my lower back was getting really tight. Any ideas or suggestions on how to prevent this?
That was happening to me last year (and only when I'd swim in the early morning hours). This summer I made sure I got up 5-10 minutes earlier before morning practice and stretched out my hamstrings at home before I swam. Really made a difference.
While I was swimming this morning my lower back was getting really tight. Any ideas or suggestions on how to prevent this?
A pair of stretch cords can be helpful. Hook them up to a fence or deck post while outside or a door knob (if indoors). You can slowly lean into them while trying to touch your toes. It's a great way to stretch the lower back.
A good thorough warm up can help. I need at least 1,000 yards before I'm ready to push. Double arm backstroke is my favorite drill for loosening up shoulder and back muscles.
