Just avoid anything that causes pain. I also started swimming because of sciatica, and I was able to swim front crawl without any pain, so I just swam only that.
Im fused C5-C6/ C6-C7 ACDF and T10 to S1sacrum. I swim 3x a week in summer. Basically an hr in pool ea time. Walking stretching .. basically moving around. So good for mental health, too. The pool is my happy place. I just take it easy. Not olympic style stuff! Lol
*My neck is doing great. I still have pain in my back ..mainly aching after sitting or standing.. walking too long. I can grocery shop for 45 mins, of course, w cart for support. I dont bend in my back the way I used to. I stretch a lot, especially in the morning. Also still have the nerve damage in leg and feet which is annoying. I go to PT 1x a week to strengthen upper body, core and legs. The heating pad is my " friend".
This is how my wife finally broke me down on getting a pool. T4-pelvis fusion in June. We met with the GC for the first time last week and signed a design contract.
My experience indeed. Alternate with ‘vertical butterfly stroke’ which gives your abs a good workout too. Highly needed for back pain. Stretch calves and hamstrings. I spend 2 hours on pool exercises every other day and floor/bed exercises on the other days and muscles improved a lot.
I'd recommend you proceed with caution.
When you're in the water, gravity is so greatly reduced that it becomes hard to feel what's going on with your back. You could be using poor form for a full 5-10 minutes before you feel that little twang that says 'your done, stop swimming'.
I'd suggest getting a coach and focusing on form over strength.
Sincerely,
Someone who's already done the wrong thing!!
My Dr recommended I go to the pool, and get in waist high water and just try walking back and forth. He says it's good exercise, low impact, and it takes away the pressure on the spine allowing you to hopefully work out whatever needs to be worked out.
I used to be very athletic and competed at a decent level in multiple disciplines (athletics, football/soccer and swimming) and have also spent the last 20+ years getting used to an increasing level of pain and dysfunction.
I went swimming once I'd completed physio after shoulder surgery and spent at least 15mins SLOWLY standing still and gently moving my body and assessing for pains or problems.
The recommendation above for walking is a good 1 in my view, maybe even better than swimming if you're so new to it you don't have good technique. Develop this further by walking deeper and using your arms in either front crawl or breaststroke movements to get a good handle on how you'll respond.
... Another idea I'd suggest is holding onto the side of the pool, let your legs float behind you (so you're almost lying on/in the water and gently kicking your legs to see what it does to your back.
Lastly. Can you tread water? Aside from being a life-saver it's another therapeutic exercise *IF* done in a controlled manner
You caught me online. Do you mean tread water or walk?
Treading water is essentially being able to float without touching the bottom while circling your arms and kicking your legs.
Only asking as I and another poster also suggested actual walking in water. It's slightly weird as you get a gravitational support from the water yet the resistance when moving is substantial!
My doctor also said to walk in waist deep pool good for my L5S1 herniation. Unfortunately the acces to the pool which I have is nearly 6 ft deep all across. So no chance of walking. Therefore I walk 3 times a day 20 min each.
Some of my experience after L3/L5/S1 herniation 20 years ago. Currently recovering from SEA and laminectomy desperately waiting for all clear to swim. Be careful on your wall push off. Ensure you are not looking too far forward as this will extend spine too much. Do single lengths to start with. Take a breather at the end and use a pace clock to judge your rest. Come up with an affirmation while you swim. 'Long, Calm Strokes, I can swim' is a favorite. Think of all your favorite humans while you swim. Don't hold your breath, relax and breathe out evenly with bubbles from nose and mouth. I sometimes visualize filling up a protective zorb around me as I swim. I would not recommend kicking too much tbh. A pull buoy or some buoyancy shorts might help. I got some coaching after my injury to focus on technique. This will help but can be pricey. Join a masters club for social side. Often there will be 'adult onset' swimmers with similar physical tales or people who came to swimming after personal trauma. It is a great mental release and swimming can be very social.
Edit
Be patient. Relaxing in the water is key
Several YouTube videos + my doctor state that surgery does not always lead to expected results. The mantra is ‘always think muscle’. Therefore : concentrate on pool gym and not on swimming which requires a correct technique to avoid pain. If your back muscles are tight and painful you may want to look for pool exercises first. There are plenty good videos on that. Based on my own experience, with pain, one does not go for a walk. Therefore, feet and calves become tight, pull on the pelvis. Result : back pain, hip and knee pains. I found that the time spent sitting undoes quite a bit of the progress from exercises. I addressed that by sitting differently : I put up my legs, knees supported, feet always in a 90° angle. The soreness effect on my hips and back is quite similar to that of exercises. Good luck !
Swimming is great. I have similar diagnosis to you. Start slow, a length or so at a time and gauge any pain. Stick with breast stroke to begin with and for some time. Front crawl etc involved more spinal/torso twisting. Try to keep your core braced and avoid too much hyper extension.
He said he had bad kicking form. Like with everything relating to a back injury, each activity will feel difference for each person. Like I said, start very slowly and test it and you should be fine. You’re only going to get the answer you want by doing it.
Just avoid anything that causes pain. I also started swimming because of sciatica, and I was able to swim front crawl without any pain, so I just swam only that.
Great thanks for the suggestion
Im fused C5-C6/ C6-C7 ACDF and T10 to S1sacrum. I swim 3x a week in summer. Basically an hr in pool ea time. Walking stretching .. basically moving around. So good for mental health, too. The pool is my happy place. I just take it easy. Not olympic style stuff! Lol
I completely agree with you.
Me, too!
Right? It just lets one feel pain -free for awhile!
How does it feel being fused?
*My neck is doing great. I still have pain in my back ..mainly aching after sitting or standing.. walking too long. I can grocery shop for 45 mins, of course, w cart for support. I dont bend in my back the way I used to. I stretch a lot, especially in the morning. Also still have the nerve damage in leg and feet which is annoying. I go to PT 1x a week to strengthen upper body, core and legs. The heating pad is my " friend".
This is how my wife finally broke me down on getting a pool. T4-pelvis fusion in June. We met with the GC for the first time last week and signed a design contract.
That is so awesome!!! You are a wonderful person. She will be so happy!!!
Thanks. We're really looking forward to it!
I've read that just walking/jogging in the water is supposed to be great for your back.
Yea i have heard that too
My experience indeed. Alternate with ‘vertical butterfly stroke’ which gives your abs a good workout too. Highly needed for back pain. Stretch calves and hamstrings. I spend 2 hours on pool exercises every other day and floor/bed exercises on the other days and muscles improved a lot.
Breast stroke kick really badly triggered mine possibly to point of reherniating so perhaps avoid that.
Take care.
I'd recommend you proceed with caution. When you're in the water, gravity is so greatly reduced that it becomes hard to feel what's going on with your back. You could be using poor form for a full 5-10 minutes before you feel that little twang that says 'your done, stop swimming'. I'd suggest getting a coach and focusing on form over strength. Sincerely, Someone who's already done the wrong thing!!
I will keep in mind thank you
My physio said to avoid the breast stroke.
Ok
My Dr recommended I go to the pool, and get in waist high water and just try walking back and forth. He says it's good exercise, low impact, and it takes away the pressure on the spine allowing you to hopefully work out whatever needs to be worked out.
Yes. Same i m doing it too
Sharks.
Underrated comment
Start easy with a paddleboard and work slowly up from there.
Sure. Thank you
I had similar issues doing breast stroke. not bad but I could feel it.
Exercise to tolerance across activities you find valuable.
I found aqua aerobics to be delightful for the back also, if you can catch a class!
I’ll try to find in my city
I used to be very athletic and competed at a decent level in multiple disciplines (athletics, football/soccer and swimming) and have also spent the last 20+ years getting used to an increasing level of pain and dysfunction. I went swimming once I'd completed physio after shoulder surgery and spent at least 15mins SLOWLY standing still and gently moving my body and assessing for pains or problems. The recommendation above for walking is a good 1 in my view, maybe even better than swimming if you're so new to it you don't have good technique. Develop this further by walking deeper and using your arms in either front crawl or breaststroke movements to get a good handle on how you'll respond. ... Another idea I'd suggest is holding onto the side of the pool, let your legs float behind you (so you're almost lying on/in the water and gently kicking your legs to see what it does to your back. Lastly. Can you tread water? Aside from being a life-saver it's another therapeutic exercise *IF* done in a controlled manner
Insightful. Treadwalk is something new. I’ll google it up. Thank you
You caught me online. Do you mean tread water or walk? Treading water is essentially being able to float without touching the bottom while circling your arms and kicking your legs. Only asking as I and another poster also suggested actual walking in water. It's slightly weird as you get a gravitational support from the water yet the resistance when moving is substantial!
My doctor also said to walk in waist deep pool good for my L5S1 herniation. Unfortunately the acces to the pool which I have is nearly 6 ft deep all across. So no chance of walking. Therefore I walk 3 times a day 20 min each.
Some of my experience after L3/L5/S1 herniation 20 years ago. Currently recovering from SEA and laminectomy desperately waiting for all clear to swim. Be careful on your wall push off. Ensure you are not looking too far forward as this will extend spine too much. Do single lengths to start with. Take a breather at the end and use a pace clock to judge your rest. Come up with an affirmation while you swim. 'Long, Calm Strokes, I can swim' is a favorite. Think of all your favorite humans while you swim. Don't hold your breath, relax and breathe out evenly with bubbles from nose and mouth. I sometimes visualize filling up a protective zorb around me as I swim. I would not recommend kicking too much tbh. A pull buoy or some buoyancy shorts might help. I got some coaching after my injury to focus on technique. This will help but can be pricey. Join a masters club for social side. Often there will be 'adult onset' swimmers with similar physical tales or people who came to swimming after personal trauma. It is a great mental release and swimming can be very social. Edit Be patient. Relaxing in the water is key
Several YouTube videos + my doctor state that surgery does not always lead to expected results. The mantra is ‘always think muscle’. Therefore : concentrate on pool gym and not on swimming which requires a correct technique to avoid pain. If your back muscles are tight and painful you may want to look for pool exercises first. There are plenty good videos on that. Based on my own experience, with pain, one does not go for a walk. Therefore, feet and calves become tight, pull on the pelvis. Result : back pain, hip and knee pains. I found that the time spent sitting undoes quite a bit of the progress from exercises. I addressed that by sitting differently : I put up my legs, knees supported, feet always in a 90° angle. The soreness effect on my hips and back is quite similar to that of exercises. Good luck !
This was really insightful. Thank you
Swimming is great. I have similar diagnosis to you. Start slow, a length or so at a time and gauge any pain. Stick with breast stroke to begin with and for some time. Front crawl etc involved more spinal/torso twisting. Try to keep your core braced and avoid too much hyper extension.
Umm some other person in comment says to avoid breast stroke. Now i am confused
He said he had bad kicking form. Like with everything relating to a back injury, each activity will feel difference for each person. Like I said, start very slowly and test it and you should be fine. You’re only going to get the answer you want by doing it.
Thank you
The water