Triathlon Swimming Q&A: Back Problems

Q: I sometimes have back problems when swimming that I don’t see in running.  Is there a reason for this and is there something I can do about it?

A: The causes of back injuries are many. Swimming is not usually the cause, but it can enhance a pre-existing injury or weakness. Water motion places a heavy burden on the trunk muscles (abdominals and back) for stability. Thus, if your core is weak or already injured it can manifest itself as pain while swimming. Running also stresses the core but in a different muscle movement and intensity. Thus it is possible to feel back pain in swimming that is completely absent while running. I am not a sports doctor or physician, and so I always recommend you seek the advice of a qualified professional if you are injured. I don’t know the specifics of your back problem, but I can answer how I overcame my own back injury: by increasing hamstring flexibility.

When the hamstrings are tight, they force you to rely on your back muscles more, which will cause them to tighten, which pulls on all the soft tissues on the spine when swimming, which manifests itself as pain. In my case, stretching hamstrings twice a day, every day over three months was enough to overcome my back problem and return to pain free swimming. Of course I cannot guarantee this will work for you. Everyone is different, and I am not providing professional advice here. Even if it doesn’t work, improving hamstring flexibility is not a bad thing. Until next time, happy training.

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