Swimming causing back pain?

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2008-10-06 2:22 PM

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Master
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Cumming, Georgia
Subject: Swimming causing back pain?

I posted this in the injury forum and didn't get much response. 

I seem to be irritating my mid back for some reason since I've increased my swimming.  I'm trying to recover from a hip injury so I have been swimming more than usual.  It is in a very specific quarter size spot to the side of the spine in the mid back.  It feels like a burning sensation that never really goes away.  Any thoughts on if swimming could be the cause?

2008-10-06 7:17 PM
in reply to: #1721394

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Greer, SC
Subject: RE: Swimming causing back pain?
I'm not the most experienced when it comes to tri's but I do know swimming pretty well.  It sounds to me like your head is too high in the water.  When your head is high, your hips want to drop.  Obviously we don't want to feel  like our hips are sinking, so we try to keep our hips up.  This is why you're getting the pressue.  It's like your back is making a "U" shape.  Lowering your head will help raise your hips and take the pressure off your back.  Instead of looking so far forward, try to almost look down and a max of 5 feet in front of you.  When I got back in the pool, the same thing happened to me.  I lowered my head and raised my hips and the pain went away.  Hope that helps.
2008-10-06 9:45 PM
in reply to: #1721394

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Chapel Hill, NC
Subject: RE: Swimming causing back pain?
Jeepguy's advice sounds right on to me. I just wanted to add that you need to follow the 10% rule with swimming, too. I have actually gotten more pain and injury from swimming than running or biking. You think it's the safe sport, but it can put stress on your body, too, and you need to build slowly, 10% increase in volume per week, just like with other sports.
2008-10-06 11:06 PM
in reply to: #1721394

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Subject: RE: Swimming causing back pain?

And it may not be your back at all, but some shoulder muscles and the area around your scapula (shoulder blade).

With increased swimming these muscles will get more work and more stressed, and pain or knots in the muscles around your scapula, shoulder, and even traps region can "refer" pain to other areas (making it feel like it is in your back when really it is coming from elsewhere)

I also have pain/tightness in this area, my particular spot or muscle is called the lavador, or something like that.  A small muscle deep inside and underneath the shoulder blade, yet it feels like my whole mid back is hurting and tight.

See if you can get to a good massage therapist, one that specializes in sport massage or preferably deep tissue massage.  Ask them to work you scapula, shoulder and shoulder blade area.  You might just be surprised at how many little bitty knots they will find in there and how by just pressing on it with your thumb - you will feel incredible pain (but good pain) and when they release it you can just feel the pain and tightness fade away.

If this is not the problem, well, at least you got a good massage anyhow.

..

 

2008-10-06 11:34 PM
in reply to: #1721394

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Master
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Subject: RE: Swimming causing back pain?
In addition to putting your head lower, trying relaxing in the water, especially through your shoulders and back. I think sometimes we think we need to be *working* so we tense up, when that's the worst thing for the muscles. Just like when running or riding, you need to be relaxed as you go.

Start at the top of your head, through your face and jaw, down your neck, across your shoulders, etc - every single bit of you down to your feet. Do that over and over until you are relaxed without thinking so consciously about it.
2008-10-07 7:39 AM
in reply to: #1721394

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Subject: RE: Swimming causing back pain?

When I increase my swimming I also get back and neck issues (old injuries).  Trips to a chiroproactor and / or inversion table hanging helps me out.

Take a look at some of the core exercises too, you may have some general weakness in areas that need to be strengthened.

2008-10-07 10:03 AM
in reply to: #1721394

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Subject: RE: Swimming causing back pain?
I start to get tight in my lower back....feel it on my flip turns.
2008-10-07 10:09 AM
in reply to: #1721394

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Subject: RE: Swimming causing back pain?

I'm having the exact same problem in the exact same place while running.  It started last Sunday about 3 miles into a 10K after a 25M ride, and was so bad that I could barely move afterward.  Three days later and I'm still suffering a bit.

If I have a point, I guess it's that this may not necessarily be swimming related.  I'll be off the the message therapist tomorrow.

2008-10-07 12:47 PM
in reply to: #1723836

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Master
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Cumming, Georgia
Subject: RE: Swimming causing back pain?
Thanks for all of the responses.  While I haven't had my form looked at I try to do everything that has been mentioned.  Swimming seems to make the pain worse.  Even when I take off some days from swimming it never really goes away but the irritation is not as bad.  It hasn't stopped me from any activities but it is a constant nagging burning sensation that never really goes away.  I will have to find a good massage therapist in the area.  I have a $2500 deductible that has not been met this year and I hate to pay towards it to only have it start over at the first of the year.  Thanks again to everyone.
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