swimming can also be problematic, and many strokes and maneuvers in the pool can actually exacerbate your lower back condition.Read on to learn about the Do's and Don'ts of swimming if you have back pain.

One problem with swimming is that many strokes and approaches create shear force across the structures in your lower back through repetitive rotating in the lower back and hips. Shear force contributes to the breakdown of the discs and other sensitive structures in the lower spine. To avoid this kind of force, consider the following adjustments:

• Use a mask and snorkel to eliminate the need to arch your lower back while lifting your head up for air, or to rotate your lower back as you turn your head to take a breath.
• Work with a coach or athletic trainer to perfect your stroke, and work on keeping your shoulders in line with your hips while swimming.

Focus on Spine-Friendly Strokes

The position and movement of various strokes will affect your spine in different ways, for example:

• Butterfly and breaststroke increase lumbar extension, as your lower spine arches during the stroke. These strokes add stress to the facet joints in the back of the spinal column, and can lead to problems or worsening pain over time.
• Freestyle and backstroke do not force the back to arch; however, there is a risk of developing or worsening pain related to your disc and other structures in your lower back due to the repetitive rotation in the lower back.

Start with Water Therapy

If you love swimming but find it is too hard on your lower back, you may find it best to start with water therapy.

Water therapy, also known as pool therapy, is an exercise program that takes place in warm water and typically increases in difficulty over time.

Water therapy can provide many of the same benefits as swimming, as the activities are done in water so there is less pressure on the spine than during land-based exercise. The warmth of the water for water therapy has also been shown to relax tight muscles, allowing for additional range of motion during exercise and may allow you to exercise for longer periods.

Many individuals also say that by its nature, working out in the water - either through swimming or water therapy - provides an added benefit of enhanced feelings of calm and peace.
Before starting swimming or any new exercise program it is a good idea to get the all clear from your doctor and/or physical therapist. As with any exercise, the bottom line is to let pain be your guide - if it hurts, stop what you're doing.

In general, swimming is an excellent form of low impact aerobic conditioning that is easy on the back and spine. Unlike running or many other forms of aerobic exercise, with swimming there is practically no impact on the spinal structures. The water supports the body, relieving stress on all joints in the body.

For many with osteoarthritis or other forms of joint pain or severe back pain, pool therapy and light swimming is part of the recommended therapy.

Learn more about water therapy at http://www.spine-health.com/wellness/exercise/water-therapy-exercise-program