Low back and neck pain are extremely common amongst
both active and sedentary populations.
Those involved in sports must address imbalances related
to neck and low back pain so as to minimize the chance of
lost training time and missed events due to pain.
Swimming related neck and back pain comes from:
1) poor head and body position in the water
2) poor training regimen
3) poor conditioning
4) postural dysfunction
5) pre-existing neck and low back pain
Technique / training errors should be discussed with your
coach.
The following information will focus primarily on conditioning
and postural dysfunction.
Postural dysfunction can play a large role in back and neck pain.
Prolonged sitting due to increased computer use places abnormal
strain on the tissues and muscles supporting the spine.
Pre-existing neck and low back symptoms should be evaluated by a
healthcare professional familiar with appropriate diagnosis and
treatment.
both active and sedentary populations.
Those involved in sports must address imbalances related
to neck and low back pain so as to minimize the chance of
lost training time and missed events due to pain.
Swimming related neck and back pain comes from:
1) poor head and body position in the water
2) poor training regimen
3) poor conditioning
4) postural dysfunction
5) pre-existing neck and low back pain
Technique / training errors should be discussed with your
coach.
The following information will focus primarily on conditioning
and postural dysfunction.
Postural dysfunction can play a large role in back and neck pain.
Prolonged sitting due to increased computer use places abnormal
strain on the tissues and muscles supporting the spine.
Pre-existing neck and low back symptoms should be evaluated by a
healthcare professional familiar with appropriate diagnosis and
treatment.
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The stretches and exercises described below should be used by those
looking to implement a routine for neck and low back pain prevention.
The neck and low back are complex regions. If you are currently
experiencing neck or low back pain, consult a qualified health professional
before beginning an exercise routine.
Anatomy of the Low Back
Vertebrae-The 24 bones of the spine; 7 Cervical, 12 Thoracic,
and 5 Lumbar. Below the lumbar spine is a triangular bone called the sacrum.
The sacrum is wedged between the two halves of the pelvis.
Intervertebral discs - The fibrocartilage shock absorbers between the vertebrae.
Consists of an outer, layered annulus fibrosus and an inner,
gelatinous nucleus pulposus.
Facet joints-Joints along the back of the spine attaching the vertebrae
above with the one below. They allow freedom of movement in bending forward and back but limit
excess motion in twisting and extending.
Ligaments-Strong connective tissue, attaching bone to bone, responsible for stability. Ligament tears are
called sprain injuries.
Fascia-Tough connective tissue which covers and separates every muscle in our body. Tight or restricted
fascia is an often overlooked source of pain and limitations in range of motion.
Muscles -Contractile tissue allowing for movement and stability. Large muscle groups are
responsible for gross movements while small muscles are responsible for
stabilizing the spine from segment to segment, preventing excess motion.
Dysfunction
Back pain has a variety of causes the most common being cumulative stress or strain to
soft tissues around the spine.
Back pain is rarely due to one specific event. The most common predictors of low back
pain are :
-too much activity (overtraining)
-too little activity (sedentary lifestyle)
-muscle weakness
-muscle imbalance
-prior history of low back pain
-smoking
-obesity
In most cases of low back pain and neck pain, it is less important to focus on X-Ray and MRI
results and more important to focus on correcting the above factors. Weight control, lifestyle
changes, and exercise can help even the most stubborn of cases.
Click here for more information about low back pain.
Post-swim stretches for the neck
The best time to perform static neck stretches are after swimming or after you have warmed up.
Trapezius and levator scapulae stretch
A B
A- Trapezius stretch
-place one hand on top of your head and let the other hand fall to the side
-side bend and stretch your head to the side
B-Levator scapulae stretch
-maintain the stretch in A and rotate head away to accentuate
-hold for 15-20 seconds, perform 2-3 times per side
-do not perform these stretches if they cause pain
Post-swim stretches for the upper back
Rhomboid stretch
-Standing,place palms together,elbows straight, try to separate shoulder blades by reaching forward
-You should feel this between the shoulder blades
-hold for 15-20 seconds, perform 2-3 times
Latissimus stretch
-Rest your weight on your knees and slowly lean your body weight forward, hands directly in front
-Next, stretch to one side by placing both hands to the left or right of midline
-Perform stretch to the opposite side
-Ease into this stretch, slowly trying to increase the distance of your hands from your body.
-Remember warm up prior to stretching
-hold for 15-20 seconds, perform 2-3 times per side
Some stretches common amongst swimmers may actually be harmful as
they stretch the shoulder joint capsule. The capsule must not be
overstretched to protect against shoulder instability.
Click here an article on STRETCHES TO AVOID
Post-swim stretches for the lower body
Hamstring stretch
-Secure a towel or strap around the forefoot
-Keep a slight bend in the knee as you pull on the strap, flexing the hip
-Hold the stretch comfortably for 15-20 seconds. Perform on the opposite side and repeat 2-3 times
-If you experience low back pain or pain down the back of the thigh, do not perform this stretch.
Gluteal / piriformis stretch
-Lie flat on your back. Place legs in a “figure 4” position.
-Use the opposite leg to push the side to be stretched toward your chest. You should feel a stretch
deep in the buttock.
Core stability
Core stability exercise refers to exercises/activities that train the deep muscles of the
low back, trunk, and abdomen. Core training has a place in a variety of settings:
-improvement in day to day functional activities
-improvement in sports performance
-back or neck rehabilitation
-extremity rehabilitation
-injury prevention
Simply put, if our center (core) is weak, other areas will compensate resulting in injury.
The best core exercises incorporate instability. Life activities and to a greater degree,
sports, are not stable activities. Core training should be challenging and fun. It's not just
about doing crunches. Below are two examples of core exercises that can benefit
swimmers.
Cross crawl exercise
A B C
Single leg extensions:
-Assume the quadruped (hands and knees) position. Spine should be neutral (flat). (A)
-Slide the knee back on the floor, extend the hip and straighten the knee. Hold for 2 seconds. Lower
slowly. Repeat on the opposite side.(B)
Cross Crawl- performed when comfortable with exercise B:
-Raise opposite arm as you extend the opposite hip at the same time (C)
-Alternate sides
-Try not to let your pelvis tilt to one side or the other and try not to arch your back.
Planks
-Lie face down
-Place elbows on the floor, directly underneath shoulders
-With your toes fixed against the floor, raise your body off the ground,
supporting yourself on your elbows, hold for 4 seconds
-Perform up to 10 reps
-Work up, slowly, to 10 second holds
-perform 2 sets of 10 repetitions
Addressing postural dysfunction
The human frame was not meant to sit as long as we do. The body adapts to the seated
position and develops muscle imbalances. Some muscles become short and tight while
others become weak and stretched. This imbalance is the underlying cause of many cases
of neck or low back pain.
The key to addressing postural dysfunction is to take frequent breaks. One should not sit
for longer then 30-45 minutes without some type of mini-break. This may be as simple as
walking around, standing up, or taking a water break.
Below, is the postural relief position. This should be performed 1-2 times per seated hour.
I
Instructions:
1. Sit at the edge of your chair.
2. Place feet on the floor, under knees and turn them out slightly.
3. Roll your pelvis forward so that your low back begins to arch.
4. Push your sternum forward and up.
5. Rotate your arms outwards so that palms face upwards.
6. Tuck the chin slightly.
Office ergonomics
The layout of your office/computer station is an important component to addressing
postural abnormalities.
Click HERE for an educational handout on ergonomic tips for the computer
work station.
looking to implement a routine for neck and low back pain prevention.
The neck and low back are complex regions. If you are currently
experiencing neck or low back pain, consult a qualified health professional
before beginning an exercise routine.
Anatomy of the Low Back
Vertebrae-The 24 bones of the spine; 7 Cervical, 12 Thoracic,
and 5 Lumbar. Below the lumbar spine is a triangular bone called the sacrum.
The sacrum is wedged between the two halves of the pelvis.
Intervertebral discs - The fibrocartilage shock absorbers between the vertebrae.
Consists of an outer, layered annulus fibrosus and an inner,
gelatinous nucleus pulposus.
Facet joints-Joints along the back of the spine attaching the vertebrae
above with the one below. They allow freedom of movement in bending forward and back but limit
excess motion in twisting and extending.
Ligaments-Strong connective tissue, attaching bone to bone, responsible for stability. Ligament tears are
called sprain injuries.
Fascia-Tough connective tissue which covers and separates every muscle in our body. Tight or restricted
fascia is an often overlooked source of pain and limitations in range of motion.
Muscles -Contractile tissue allowing for movement and stability. Large muscle groups are
responsible for gross movements while small muscles are responsible for
stabilizing the spine from segment to segment, preventing excess motion.
Dysfunction
Back pain has a variety of causes the most common being cumulative stress or strain to
soft tissues around the spine.
Back pain is rarely due to one specific event. The most common predictors of low back
pain are :
-too much activity (overtraining)
-too little activity (sedentary lifestyle)
-muscle weakness
-muscle imbalance
-prior history of low back pain
-smoking
-obesity
In most cases of low back pain and neck pain, it is less important to focus on X-Ray and MRI
results and more important to focus on correcting the above factors. Weight control, lifestyle
changes, and exercise can help even the most stubborn of cases.
Click here for more information about low back pain.
Post-swim stretches for the neck
The best time to perform static neck stretches are after swimming or after you have warmed up.
Trapezius and levator scapulae stretch
A B
A- Trapezius stretch
-place one hand on top of your head and let the other hand fall to the side
-side bend and stretch your head to the side
B-Levator scapulae stretch
-maintain the stretch in A and rotate head away to accentuate
-hold for 15-20 seconds, perform 2-3 times per side
-do not perform these stretches if they cause pain
Post-swim stretches for the upper back
Rhomboid stretch
-Standing,place palms together,elbows straight, try to separate shoulder blades by reaching forward
-You should feel this between the shoulder blades
-hold for 15-20 seconds, perform 2-3 times
Latissimus stretch
-Rest your weight on your knees and slowly lean your body weight forward, hands directly in front
-Next, stretch to one side by placing both hands to the left or right of midline
-Perform stretch to the opposite side
-Ease into this stretch, slowly trying to increase the distance of your hands from your body.
-Remember warm up prior to stretching
-hold for 15-20 seconds, perform 2-3 times per side
Some stretches common amongst swimmers may actually be harmful as
they stretch the shoulder joint capsule. The capsule must not be
overstretched to protect against shoulder instability.
Click here an article on STRETCHES TO AVOID
Post-swim stretches for the lower body
Hamstring stretch
-Secure a towel or strap around the forefoot
-Keep a slight bend in the knee as you pull on the strap, flexing the hip
-Hold the stretch comfortably for 15-20 seconds. Perform on the opposite side and repeat 2-3 times
-If you experience low back pain or pain down the back of the thigh, do not perform this stretch.
Gluteal / piriformis stretch
-Lie flat on your back. Place legs in a “figure 4” position.
-Use the opposite leg to push the side to be stretched toward your chest. You should feel a stretch
deep in the buttock.
Core stability
Core stability exercise refers to exercises/activities that train the deep muscles of the
low back, trunk, and abdomen. Core training has a place in a variety of settings:
-improvement in day to day functional activities
-improvement in sports performance
-back or neck rehabilitation
-extremity rehabilitation
-injury prevention
Simply put, if our center (core) is weak, other areas will compensate resulting in injury.
The best core exercises incorporate instability. Life activities and to a greater degree,
sports, are not stable activities. Core training should be challenging and fun. It's not just
about doing crunches. Below are two examples of core exercises that can benefit
swimmers.
Cross crawl exercise
A B C
Single leg extensions:
-Assume the quadruped (hands and knees) position. Spine should be neutral (flat). (A)
-Slide the knee back on the floor, extend the hip and straighten the knee. Hold for 2 seconds. Lower
slowly. Repeat on the opposite side.(B)
Cross Crawl- performed when comfortable with exercise B:
-Raise opposite arm as you extend the opposite hip at the same time (C)
-Alternate sides
-Try not to let your pelvis tilt to one side or the other and try not to arch your back.
Planks
-Lie face down
-Place elbows on the floor, directly underneath shoulders
-With your toes fixed against the floor, raise your body off the ground,
supporting yourself on your elbows, hold for 4 seconds
-Perform up to 10 reps
-Work up, slowly, to 10 second holds
-perform 2 sets of 10 repetitions
Addressing postural dysfunction
The human frame was not meant to sit as long as we do. The body adapts to the seated
position and develops muscle imbalances. Some muscles become short and tight while
others become weak and stretched. This imbalance is the underlying cause of many cases
of neck or low back pain.
The key to addressing postural dysfunction is to take frequent breaks. One should not sit
for longer then 30-45 minutes without some type of mini-break. This may be as simple as
walking around, standing up, or taking a water break.
Below, is the postural relief position. This should be performed 1-2 times per seated hour.
I
Instructions:
1. Sit at the edge of your chair.
2. Place feet on the floor, under knees and turn them out slightly.
3. Roll your pelvis forward so that your low back begins to arch.
4. Push your sternum forward and up.
5. Rotate your arms outwards so that palms face upwards.
6. Tuck the chin slightly.
Office ergonomics
The layout of your office/computer station is an important component to addressing
postural abnormalities.
Click HERE for an educational handout on ergonomic tips for the computer
work station.
