Swimming and Spinal Relief: Dr. Jordan Sudberg on How Aquatic Exercise Helps Ease Back Pain

Blurb: Back pain affects millions worldwide, but the solution may be simpler—and more refreshing—than you think. Dr. Jordan Sudberg, a respected pain management specialist, explains how swimming can provide powerful relief for back pain sufferers.

Back pain is one of the most common and debilitating health complaints today, affecting people of all ages and lifestyles. Whether it stems from poor posture, a herniated disc, spinal stenosis, or everyday stress, finding safe and effective relief can be a challenge. While medication and physical therapy play vital roles in managing back pain, one low-impact activity stands out for its unique ability to ease discomfort and improve mobility: swimming.

According to Dr. Jordan Sudberg, a board-certified pain management specialist with years of experience treating chronic back pain, swimming is one of the most beneficial exercises for spinal health. “It’s gentle on the joints, strengthens the core, and provides a natural form of resistance training—all without the harsh impact associated with land-based workouts,” says Dr. Sudberg.

But what exactly makes swimming such a powerful tool in combating back pain? Let’s dive into the science and strategy behind it.

Why Swimming Helps Ease Back Pain

1. Buoyancy Reduces Pressure on the Spine

One of the most significant benefits of swimming is the effect of water buoyancy. When you’re submerged in water, gravity’s impact on your body is greatly reduced. This takes pressure off the spine, joints, and surrounding muscles, allowing for greater freedom of movement without pain.

Dr. Jordan Sudberg explains, “Water supports your body weight, relieving strain on your spinal structures. This allows patients with chronic or acute back pain to move more comfortably than they could on land.”

2. Improves Core Strength and Stability

A strong core is essential for spinal health. The abdominal and lower back muscles act as stabilizers, helping to maintain proper posture and reduce pressure on the vertebral column. Swimming engages these core muscles consistently, strengthening them in a safe and balanced way.

“Swimming challenges your entire body,” Dr. Sudberg notes. “Each stroke involves coordinated movement that improves both strength and flexibility—two key components in back pain recovery.”

3. Low Impact, High Reward

Unlike running, weightlifting, or certain aerobic exercises that can place additional stress on the back, swimming is a non-weight-bearing activity. This makes it particularly well-suited for individuals recovering from spinal injuries, surgery, or chronic conditions like sciatica or arthritis.

“Swimming allows patients to stay active without aggravating their pain,” Dr. Sudberg emphasizes. “It’s one of the few exercises that combines cardiovascular benefits with muscular rehabilitation.”

Best Swimming Strokes for Back Pain

Not all strokes are created equal when it comes to spinal care. Dr. Sudberg recommends the following:

• Backstroke: Ideal for individuals with lower back pain, this stroke encourages a neutral spine position while minimizing twisting motions.
  
• Freestyle: Safe for many, provided the head is not kept lifted for long periods. It’s important to maintain a proper, aligned stroke to avoid neck or upper back strain.
  
• Water Walking or Jogging: For those new to swimming or with limited mobility, water walking offers excellent resistance and stability without requiring complex movements.
  

He advises avoiding the butterfly stroke and sometimes breaststroke, as these can strain the lower back if not performed correctly.

Precautions and Professional Guidance

While swimming is generally safe for most people with back pain, Dr. Sudberg stresses the importance of consulting with a healthcare provider before starting any new exercise routine. “Swimming may not be appropriate for everyone, especially if there’s an acute injury or severe spinal instability,” he warns.

Working with a physical therapist or aquatic exercise specialist can help ensure that your technique is correct and your activity level is appropriate for your condition. Poor form or overexertion in the pool can still lead to injury.

Tips for Safe Swimming with Back Pain

• Warm Up First: Always begin with gentle stretches and a light warm-up to prepare your muscles.
  
• Use Proper Technique: If you’re unsure about form, consider taking a few lessons or working with a coach.
  
• Start Slow: Begin with short sessions and increase duration gradually.
  
• Avoid Cold Water: Warmer pools help relax muscles and reduce stiffness.
  

Final Thoughts

Swimming offers a unique combination of pain relief, physical conditioning, and mental relaxation that few other exercises can match. For back pain sufferers looking for a safe, effective, and sustainable workout, heading to the pool might be the best decision they make.

As Dr. Jordan Sudberg puts it, “Swimming isn’t just a sport—it’s therapy in motion. When used correctly, it can be a life-changing tool for those struggling with chronic back pain.”

If you’re searching for a low-impact way to support your spine, strengthen your body, and feel better every day, consider diving into a swimming routine—with guidance from professionals like Dr. Sudberg to keep you on the right track.