Lower back pain

RE: Lower back pain

Former Member — Sun, 19 Mar 2006 06:52:58 GMT

I have also had back pain from swimming. I have disc problems at L4 and 5 plus some stenosis. My back is worse when I am in extension and this can happen swimming if I am not aligned in the water.I particularly have difficulty with the extension in breastroke and fly if I don't focus on my abs! I recommend Pilates. Find a certified teacher and schedule 2 sessions a week. Find a studio that has the Pilates equipment - reformer and therapy table. Don't just do mat exercises. Watch out for Yoga when you have back issues because Yoga teachers often do lots of extension and not much flexion. Swimming is safer!

RE: Lower back pain

Former Member — Fri, 17 Mar 2006 10:35:31 GMT

Thanks all for your advice. Diana - You are patient!! I was prescribed many strengthening exercises but never be patient enough to stick with it for 12 weeks! I didn't see much improvements after a few weeks of those for my hip nor back. Hmmm... time to resume those. Why is that it is sooo much easier to stick with 12 weeks of marathon training, but not a simple strengthening exercises :confused: I know swimming is not the cause this tightness. It is probably from my body's compensation mechanism to deal with the tight and weak hip muscles developed from running. I come to this simple conclution; When your body is working the way it should be, I bet swimming is a great aerobic activity due to its non-impact character. Swimming does still require a good strong back to hold yourself straight. So if your back is already tight not working properly, you could aggrevate that from swimmin. I am no longer doing a flip turn and paying more attention to the hand entry (my hands often cross the center line) and the way my head moves for taking a breath. I just receivevd a swimmer's snorkel - at least this may help to avoid putting any additional stress to my back. This product is said to help a swimmer with neck, back injury. The sad thing is, I had to decide not to swim in an upcoming State meet. I don't like to race, knowing I didn't train enough and I can't swim my best. I know only one way to race and pushing hard won't do any good for my recovery from this injury. It is just so frustrating - running and biking hit my can't-do list due to this hip injury. Now swimming is getting so close to make to the list :mad: I am seeing a Rolfer next week - hope she can help me out. Again, thanks for your advice and reading my long post. I am hitting a pool this weekend to try out my snorkel and a few other things I learned.

RE: Lower back pain

Former Member — Tue, 14 Mar 2006 17:55:10 GMT

Just wanted to share that there was/is another cause and/or explanation for lower back pain. This is the contribution of Dr. John Sarno of NYU in New York City. Namely, it can be caused by problems in a persons life; e.g. relationships, money, children, et. al. I, for one, was helped by him. At the onset of my lower back pain I went to an Orthopedic Surgeon who wanted to operate right away. Luckily I waited and friends urged me to consult with Dr. Sarno. I don't know if he is still around but his book is entitled: "Healing Back Pain : The Mind-Body Connection (Paperback) by John E. Sarno" and it is available at Amazon.com. Hope this helps. Anonymous Bob here.

RE: Lower back pain

Former Member — Tue, 14 Mar 2006 10:59:03 GMT

Hmmm... Perhaps your back pain is also aggravated by the chair you sit in at work? Mine nags me from time to time, so I change the chair I sit on from time to time. So, check out a coach and perhaps lay off the kicking with a board for awhile, if you use one (it also helps me when my LB hurts). Good luck!

RE: Lower back pain

Former Member — Mon, 13 Mar 2006 07:18:30 GMT

You might try yoga. Perhaps if your orthopaedist or PT knows someone reliable, preferably an instructor who has had experience working with injuries. What I started with was simply undulating my spine with my back flat on the floor. Practice feeling each vertebra as it moves. Then I gradually started coming up into bridge pose. I can notice the difference in my flexibility, especially swimming butterfly. But this isn't an easy exercise to learn just by reading. I know I really needed an instructor to learn it. Tom

RE: Lower back pain

mattson — Mon, 13 Mar 2006 04:54:30 GMT

You mentioned that you run. For me, tight hamstrings (from sitting at a desk, or too much running) puts more pressure on my back. The correct leg stretches helps my back a lot. Last year, I finally got around to replacing my ancient bed matress. I slept better (memory foam and all), but it played a part in my back pain. I bought a firmer mattress around the New Year, and the back pain has gone away. (Then again, I weigh quite a bit more than SeeMomRun.)

RE: Lower back pain

DianaC — Mon, 13 Mar 2006 04:14:30 GMT

Hi. I had similar problems. My doc sent me to a PT who was also a swimmer. He told me to stop doing flip turns, and if I couldn't stop doing flip turns to try to alternate sides when you flip. I know, this is very difficult to do, but I did it. Just think of learning to breathe on both sides. It's pretty much the same thing - be aware of where your body is when you flip on your good side, then try to replicate that on your bad side. It helps to balance it out. I had problems with L4/L5 and sacroiliac. I still have some bad days, but my good days far outnumber my bad days now. My PT is also a Pilates expert and gave me exercises to do at home. I did them religiously for about 3 months before I started to see any improvement. So my advice is to listen to your PT (make sure s/he knows you are a swimmer and what your goals are) and do the exercises religiously, even if you feel like you are not making progress. Remember, it takes 12 weeks of solid work to see improvements. So be patient and stick to the plan. You should see improvements, but it will take time. I was very frustrated a month or so ago because I was still having pain and I needed to start training for a distance open water swim. But I stuck with it and it worked out. Good luck! Let us know how you are doing. Diana

RE: Lower back pain

Former Member — Sun, 12 Mar 2006 17:59:42 GMT

Forgive me if you've already answered this, but, have you worked with a swimming coach?

RE: Lower back pain

Former Member — Sun, 12 Mar 2006 15:37:42 GMT

Originally posted by kernow Forgive me if you've already answered this, but, have you worked with a swimming coach? Yes. A few lessons at the very beginning of my freestyle learning (Nov 04), and a very brief session just recently. I probably need to see a coach again. Thanks for reminding.

RE: Lower back pain

Former Member — Sun, 12 Mar 2006 14:46:57 GMT

Thanks all. I did see a DR for my back and actually many Dr.'s for my hip. Took MRI for my back and found nothing wrong with spine/disc. He is sure it is soft tissue issues. I do see an Orthopoedic massage therapist right now weekly, but unfortunately I haven't seen any improvements. I am pretty light (108lb, 5'3") so I don't think weight is an issue here. I do feel my posture is or have become poor (dur to tight hip and that is pulling something out of whack?). It is very frustrating that swimming which I started enjoying very much is aggrevating my tightness in my back. I think, due to core weekness, my back is hyperextending (?), arching too much. I was told my pelvic is tilted anteriorly by a PT. I thought I could rehab from my running injuries AND improving my swim, but I guess swimming does require some well-balanced body to enjoy. I just became USMS member in order to participate in a swim meet first time in my life a month ago. I am supposed to go to a State championship in a few weeks but I am not sure at this point. Thanks for listening my whining. :)

RE: Lower back pain

Former Member — Sun, 12 Mar 2006 14:03:45 GMT

I'd definately see a doctor... If you have to use a snorkel to breathe without pain, then something's wrong! Only other thing I can think of would be perhaps your weight? I know when I dropped 5 lbs, my back felt a lot better. Judging from your post, however, I doubt that it is a weight issue, though (i.e. you 'sound' very fit). Good luck with it- I can only imagine how frustrating it is...:mad:

RE: Lower back pain

Former Member — Sun, 12 Mar 2006 12:24:20 GMT

RE: Lower back pain

Former Member — Sun, 12 Mar 2006 11:34:44 GMT

Having suffered lower back pain at times I have tried many solutions.Get X-Rays and a proper diagnosis.Then you can research it yourself. Without giving an extensive background try these.Stop tumble turns for at least a week and see if you notice a difference. If so then learn to minimize them. You can't necessarily remove the injury but you can help limit what aggravates it. Have a deep tissue massage (lower back ,legs, etc) once a week for three weeks. Then go to a strong chiro once.The buoy is a good idea.Use it but don’t use it entirely. Your kick sounds odd. Do more backstroke to stretch out the other way. I'm a fan of deep tissue massage....till it hurts.For me this prevents muscle tightness which can pull things out of place because I have a weak area.

RE: Lower back pain

Donna — Sun, 12 Mar 2006 09:06:44 GMT

Some things that have helped me are to sleep on my back as much as possible (I hate it but it helps). Put pillows under your knees. If you have any issues with your disks add Hyaluronic Acid to your supplements. Just a few things that have helped me besides those recommendations others have given you. Donna