Swimming eases pressure on spine and joints, but stroke choice is key

Freestyle and backstroke are safe for the lower back, while butterfly and breaststroke may worsen spinal strain. gettyimagesbank

Swimming, which relies on buoyancy, places less strain on the spine and joints. This makes it a relatively safe exercise for people with lumbar disc herniation or arthritis. Because it engages the entire body, it also improves cardiovascular endurance and balance.

A 70-kilogram adult can burn about 600 to 700 calories during one hour of swimming, making it effective for weight control.

However, people with spinal disorders need to pay close attention to stroke choice. Freestyle and backstroke are beneficial for the lower back, as they extend the body forward while evenly building muscle strength against water resistance.

Backstroke, in particular, puts the least pressure on the spine, making it ideal for those with herniated discs or chronic back pain.

In contrast, butterfly and breaststroke should be avoided since they involve arching the back or using lumbar power to move up and down.

For patients with cervical disc herniation, strokes that keep the neck stable and allow slow movements are recommended. Freestyle may be risky because repeated head-turning for breathing can strain the neck.

“Swimming is a good rehabilitative exercise for spinal health, but choosing the wrong stroke for a patient’s condition may actually worsen symptoms,” said Jung Sang-won, director of the Spine Center at Barunsesang Hospital and a neurosurgeon. “Freestyle is suitable for those with lower back problems, but because it requires moving the head side to side, it is not recommended for patients with cervical disc issues.”

He added, “Instead of simply following exercises that others say are good, it is important to choose strokes and intensity that match one’s own physical condition and fitness level.”

This article from the Hankook Ilbo, a sister publication of The Korea Times, is translated by a generative AI and edited by The Korea Times.