The best type of swimming for lumbar discs
Swimming is one of the least stressful sports for people with lumbar discs; Because water reduces body weight and reduces pressure on the spine. The best type of swimming for lumbar discs is backstroke and freestyle swimming. Because the back curl is in a straight position without bending, it does not put much pressure on the back and helps to strengthen the back muscles. Free swimming, if done with slow and controlled movements, can increase the flexibility of the spine and reduce pain; In addition, light water exercises such as walking in water and stretching also help to improve the condition of the spine. It is necessary to consult a specialist before starting swimming for lumbar disc. In connection with the aftercare of lumbar disc surgery, according to the research results published in *2025* by *Spine Research Institute*, regular swimming exercise, especially light swimming such as backstroke and free swimming, has been able to reduce pain, increase flexibility and improve movement performance in ***80%** of patients with lumbar disc herniation. These studies showed that exercising in water, by reducing the pressure on the spine and strengthening the central muscles of the body, has an effective role in accelerating the healing process and preventing the progress of disc injuries. Also, swimming poses a lower risk of aggravating lumbar disc symptoms than many other sports, and for this reason, it is recognized as one of the recommended sports by spine specialists. Obeying the mandatory points of swimming for lumbar disc
Swimming can be a beneficial and low-stress exercise for lumbar discs, but safety precautions are essential. Before starting swimming exercises, it is necessary to consult with a specialist doctor or physiotherapist in order to set up a program suitable for a person's specific conditions. Choosing the right swimming style, warming up the body, observing the correct position while swimming and doing strengthening exercises play an important role in reducing pain and preventing injuries. In the following, we discuss the most important points that must be observed while swimming. ### Choosing the right swimming style
Choosing the type of swimming for the lumbar disc is very important. Backstroke and freestyle swimming are the best types of swimming for the lumbar disc, because they prevent excessive bending of the back and help strengthen the muscles; In contrast, breaststroke and butterfly are not recommended because they put too much pressure on the spine and can aggravate the pain. When swimming, the movements should be calm, balanced and without sudden movements to avoid excessive pressure on the spinal discs. People with lumbar disc should avoid strong rotation of the body and fast movements in the water. Choosing the right swimming style reduces pain and improves back condition and allows for safe exercise. ### Warming up before entering the water
Warming up the body before swimming for the lumbar disc is one of the most important tips to prevent injury and exacerbation of lumbar disc pain. Doing light stretching and flexibility exercises such as gentle neck rotation, arm stretching, and shoulder rotation can prepare the body for swimming. Walking slowly in shallow water or stretching in water also helps to adjust the body and prevent sudden pressure on the spine. A proper warm-up increases blood circulation in the muscles, reduces joint stiffness and prevents sudden spasms during swimming. Sudden entry into cold water without preparing the body can put a lot of stress on the muscles and spine and increase the risk of aggravating lumbar disc symptoms. ### Maintaining the correct body position while swimming
The position of the body in the water should be straight and balanced to avoid tension in the lower back. The head should not be held too high or too low, as this causes pressure on the spine. When swimming for the lumbar disc, movements should be smooth and symmetrical to avoid unnecessary stretching of one side of the body. In backstroke swimming, maintaining a straight body position on the water and performing slow and coordinated movements plays an important role in reducing the pressure on the lumbar disc; Sudden turns and explosive leg movements can irritate discs, so movements should be controlled and gentle. ### Avoid sudden and violent movements
Sudden movements, such as fast swimming, vigorous kicking, and sharp turns in the water, can put too much pressure on the spine and worsen lumbar disc conditions. Swimming should be done at a moderate speed and in a calm environment to prevent possible injuries; In addition, performing jumping exercises in water or unprincipled movements may disturb the balance of the body and cause more pain. Prevention of lumbar disc aggravation is of great importance, because if the problem becomes severe, there may be a need for surgery and the payment of lumbar disc surgery, which will be costly and time-consuming. ### Strengthening exercises and rest after swimming
After swimming, the lumbar disc of the body needs rest to avoid continuous pressure on the spine. After getting out of the water, light stretching exercises and gentle movements are recommended to reduce pressure on the back and help muscles recover. Using a gentle massage or warm compress can help reduce muscle tension and prevent spasms. In addition, sleeping in the right position and not doing heavy activities immediately after swimming helps to reduce the pressure on the discs. Performing strengthening exercises under the supervision of a physiotherapist will strengthen the muscles supporting the spine and reduce the risk of further injuries. ### Tools for swimming for the lumbar disc; Appropriate flotation tools
People with lumbar discs can reduce the pressure on the spine by using flotation devices and have a safer swimming experience. A swimming board is one of the useful tools that help a person to do leg exercises without the need for heavy movements. Buoyancy belts or life jackets can also help maintain body balance in the water and prevent extra pressure on the spine. Swimming noodles (buoyant foam tubes) are suitable for stretching in water and walking in water. To choose the best training method, consultation with a lumbar disc doctor in Tehran or other provinces is recommended to determine the most suitable swimming exercises and equipment based on individual conditions. Swimming in hot and cold water and its effect on lumbar disc
The water temperature has a direct effect on the muscles and joints of people with lumbar disc disease. Swimming in warm water is usually more suitable for these people, as the heat relaxes the muscles, reduces tension and increases blood circulation. These conditions can help reduce pain and improve the flexibility of the spine. Water with a temperature between 30 and 34 degrees Celsius is the most ideal option for swimming therapy; In contrast, swimming in cold water may cause muscle contractions and increase tension in the spine, especially if the person has not warmed up properly before entering the water; However, people who have undergone lumbar disc surgery must consult their doctor before performing these procedures. Is swimming good for lumbar discs? Regarding the introduction of the best exercise for lumbar disc, we found swimming for lumbar disc to strengthen back muscles and reduce lumbar disc pain, but it will only be useful if safety principles are followed. This exercise helps to improve flexibility by reducing the pressure on the spine. Backstroke and freestyle are the most suitable styles for lumbar discs, while breaststroke and butterfly are not recommended. If the swimming techniques are not performed correctly or if the person swims without warming up and in inappropriate conditions, there is a risk of worsening the condition. This exercise should be performed under the supervision of experienced professionals such as Dr. Mahmoud Yazdan Panahi to have the maximum positive effect and reduce possible risks. Dr. Scott Boden, an eminent orthopedic specialist and director of the Emory University Spine Center, says:
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> * According to studies conducted in 2024, swimming is one of the safest and most effective sports activities for patients with lumbar discs. About **78%** of patients who regularly performed light water exercises reported a significant reduction in pain and increased flexibility of the spine within three months. Swimming can play an important role in the healing process by reducing pressure on the vertebrae and improving muscle blood flow.*
