Jordan Sudberg Explains Why Swimming Could Be the Secret to Back Pain Relief

Back pain is one of the most common and debilitating physical conditions worldwide. Whether it stems from poor posture, herniated discs, or chronic muscular strain, back pain can limit mobility, disrupt sleep, and reduce overall quality of life. While many turn to physical therapy, medications, or even surgery, one often-overlooked remedy offers impressive, low-impact results: swimming.

According to renowned pain management expert Jordan Sudberg, swimming is more than just an aerobic activity—it’s a holistic approach to pain relief and spinal wellness.

“Swimming allows the body to move without the harsh impact of gravity,” explains Dr. Sudberg. “It’s one of the few exercises that strengthens the back muscles while simultaneously relieving pressure on the spine.”

In this article, we dive into how swimming supports back pain recovery, which strokes are safest, and why Jordan Sudberg recommends aquatic therapy for both chronic and acute back conditions.

Why Swimming Works for Back Pain

Unlike high-impact exercises that can jar the joints and aggravate spinal injuries, swimming provides a unique combination of resistance and buoyancy that makes it ideal for those with back pain.

Key Benefits According to Dr. Sudberg:

• Low Impact on Joints: Water reduces the weight and pressure placed on joints and the spine by up to 90%, giving sore muscles and inflamed discs a much-needed break.

• Full-Body Strengthening: Swimming engages core, back, and leg muscles simultaneously—supporting overall spinal alignment and posture.

• Improved Circulation: Warm water encourages blood flow, which promotes healing in stiff or injured areas.

• Increased Flexibility: The gentle stretching and controlled movements used in swimming improve range of motion in the back and hips.

• Stress Relief: Like all exercise, swimming releases endorphins, which help to reduce the perception of pain and improve mood—both crucial for chronic pain sufferers.

“Swimming builds supportive muscle without creating additional strain,” notes Dr. Sudberg. “It’s a therapy that heals while it strengthens.”

Best Swimming Strokes for Back Pain Relief

Not all strokes are created equal when it comes to spine support. Dr. Sudberg recommends focusing on specific techniques that minimize hyperextension or twisting of the back.

Jordan Sudberg’s Top Picks:

1. Backstroke
   This stroke is ideal for back pain sufferers because it promotes a neutral spine and allows for smooth, symmetrical motion without compressing the lower back.

2. Freestyle (Front Crawl)
   While generally safe, freestyle should be performed with proper technique to avoid neck and shoulder strain. Avoid aggressive head turns and maintain body alignment.

3. Water Walking or Aquatic Exercises
   For beginners or those with severe pain, simple movements in waist-to-chest-high water offer similar benefits with even less risk of overexertion.

Strokes to Use Cautiously:

• Butterfly and Breaststroke can hyperextend the lower back and should be avoided unless supervised by a coach or physical therapist.

Tips for Getting Started Safely

Dr. Sudberg emphasizes that while swimming is therapeutic, it’s important to ease into it carefully—especially if you’re new to exercise or managing a chronic condition.

Sudberg’s Guidelines for Safe Swimming:

• Start slow with short sessions (10–15 minutes) and gradually increase as tolerated.

• Warm up before entering the pool to prepare muscles and joints.

• Stretch after swimming to prevent stiffness and enhance flexibility.

• Use proper technique to avoid strain—consider working with a swim coach or physical therapist if you’re unsure.

• Stay hydrated, even in the pool, and take breaks as needed.

When to Consult a Specialist

While swimming is safe for many, those with certain spine conditions (such as severe spinal stenosis, fractures, or post-surgical restrictions) should consult a medical professional before starting any aquatic program.

Dr. Sudberg encourages anyone suffering from persistent or worsening back pain to seek a proper diagnosis and personalized treatment plan.

“A tailored plan is essential,” he explains. “Swimming can do wonders, but it must be approached with the right strategy to prevent further injury.”

Final Thoughts: Healing Through Movement

Swimming isn’t just a workout—it’s a way to reclaim comfort, strength, and freedom of movement for those battling back pain. For Dr. Jordan Sudberg, the water is a therapeutic environment where gravity no longer limits healing, and progress feels natural.

“Pain doesn’t have to rule your life,” says Sudberg. “Swimming gives your body a chance to recover while keeping you active and strong.”

So the next time your back acts up, consider heading to the pool—not just for relief today, but for long-term health tomorrow.