Nowadays, as sedentary lifestyles have become the norm, back problems are affecting more and more people. Postural defects such as scoliosis, kyphosis or lordosis are conditions that can lead to pain, discomfort and, in extreme cases, even serious health problems. Many people are looking for effective rehabilitation methods, and swimming is one of them. Can a swimming pool really be the key to a straight spine?
How does swimming affect the spine?
Swimming is one of the most versatile forms of physical activity. It engages almost all muscle groups to work, while relieving stress on the joints. Water provides a natural environment in which the body feels lighter, allowing you to perform movements that would be difficult or painful on land.
For postural defects, swimming has a number of benefits:
- Muscle relaxation: warm water relaxes tense muscles, which is especially important for postural defects that are often associated with excessive muscle tension.
- Strengthening postural muscles: Swimming engages the muscles responsible for maintaining proper posture, such as the back, abdominal and gluteal muscles.
- Improving flexibility: Regular swimming increases the flexibility of the spine and joints, which contributes to the correction of postural defects.
- Pressure relief for the spine: The water reduces pressure on the spine, allowing you to exercise without straining it.
- Forming correct postural habits: When swimming, the body must maintain the correct position, which helps form correct postural habits.
What style of swimming is best for postural defects?
There is no definite answer to this question, since the choice of swimming style depends on the type of postural defect and the individual needs of the patient. However, it is worth remembering a few principles:
- Backstroke: This style is especially recommended for people with kyphosis (slouching), as it strengthens the back muscles and stretches the chest.
- Classic style (frog): This style engages the muscles of the legs and buttocks, which can be beneficial for people with lordosis (excessive curvature of the spine in the lumbar region).
- Karan style: This is a dynamic style that engages multiple muscle groups to work. It can help with scoliosis, but it is important to swim evenly on both sides.
- Butterfly style: This is a style that requires great strength and motor coordination. It is not recommended for people with serious postural defects.
It is important to consult your swimming technique with a physiotherapist or swimming instructor, who will choose the right style and exercises for your individual needs.
Swimming and scoliosis
Scoliosis is a lateral curvature of the spine that can lead to severe deformities. Swimming can be an effective part of scoliosis rehabilitation because:
- Strengthens back muscles: Strong back muscles help stabilize the spine and prevent worsening of curvature.
- Stretches shortened muscles: Scoliosis is often associated with muscle asymmetry, swimming helps stretch shortened muscles and restore muscle balance.
- It improves the mobility of the spine: Regular swimming increases the flexibility of the spine, which is important in the correction of scoliosis.
If you have scoliosis, it is important to swim under the supervision of a physiotherapist, who will select the appropriate swimming style and corrective exercises.
Swimming vs kyphosis
Kyphosis is an excessive curvature of the spine in the thoracic region, commonly referred to as hunchbacking. Swimming can help correct kyphosis because:
- Strengthens back muscles: Strong back muscles help to straighten the spine and maintain proper posture.
- Stretches chest muscles: Kyphosis is often associated with a contracture of the chest muscles, swimming helps to stretch them.
- It teaches proper body alignment: Keep your back straight and your head in a neutral position while swimming, which helps form correct postural habits.
A particularly recommended swimming style for people with kyphosis is the back style, which strengthens the back muscles and stretches the chest.
Swimming vs. lordosis
Lordosis is an excessive curvature of the spine in the lumbar region. Swimming can help correct lordosis because:
- Strengthens abdominal muscles: Strong abdominal muscles help stabilize the spine and reduce excessive flexion in the lumbar region.
- Stretches lumbar muscles: Lordosis is often associated with contracture of lumbar muscles, swimming helps stretch them.
- Improves body awareness: Swimming requires control over body alignment in the water, which helps increase body awareness and improve posture.
In case of lordosis, swimming styles that engage the abdominal muscles to work, such as classic style (frog) or kraul with plank, are recommended.
Swimming and other postural defects
Swimming can also be helpful in the rehabilitation of other postural defects, such as:
- Flat feet: Swimming strengthens foot muscles and helps shape the correct arch of the foot.
- Knee valgus: Swimming strengthens leg muscles, which helps stabilize knee joints.
- Knee Sparsity: Swimming stretches the thigh adductor muscles, which can help correct knee sparsity.
How often to swim to improve posture?
The frequency of swimming depends on individual needs and abilities. It is recommended to swim at least 2-3 times a week for about 45-60 minutes. It is important that the workouts are regular and appropriately intense. It is also important to remember to warm up before entering the water and to stretch after training.
Swimming vs. age
Swimming is a physical activity that can be enjoyed at any age. Both children and the elderly can benefit from swimming. In the case of children, swimming helps in the proper development of the skeletal and muscular system, and in the case of the elderly, it helps maintain physical fitness and prevent back problems.
Contraindications to swimming
Swimming is generally a safe form of physical activity, but there are some contraindications to it. These include:
- Skin diseases such as eczema or ringworm
- Ear diseases such as otitis media
- Respiratory diseases, such as asthma or COPD
- Heart disease, such as heart failure or hypertension
- Epilepsy
- Conditions after injury or surgery
If you have any doubts about your ability to swim, consult your doctor.
Swimming vs. other forms of rehabilitation
Swimming can be an effective part of the rehabilitation of postural defects, but it is not the only method of treatment. In many cases, it is necessary to combine swimming with other forms of rehabilitation, such as:
- Corrective exercises
- Physical therapy
- Massage
- Manual therapy
The selection of appropriate rehabilitation methods should be tailored to the individual patient’s needs.
Summary
Swimming is an excellent form of physical activity that can bring many health benefits, including helping to rehabilitate postural defects. Regular swimming strengthens muscles, improves flexibility of the spine and helps form correct postural habits. If you have postural defects, it is important to swim under the supervision of a physiotherapist or swimming instructor, who will choose the right style and exercises for your individual needs.
Attention:
The above article is for informational purposes and is not a substitute for visiting a doctor. If you have any doubts about your health, consult a specialist.
