Why swimmers get lower back pain

← All articles

And what your chest muscles have to do with it.

Swimming is often seen as a gentle, low-impact way to stay fit and healthy - great for your joints and spine. But many swimmers, from weekend enthusiasts to competitive athletes, still end up with niggling lower back pain.

From an osteopathic point of view, this isn't just about the lower back itself. Often, the problem starts higher up - in the chest and shoulders.

Tight chest, tired back

When the muscles across the front of the chest (the pectorals) become tight from lots of swimming or poor posture, they pull the shoulders forward. This rounds the upper back and limits how freely the upper body can move in the water.

To keep the stroke long and strong, swimmers often "borrow" movement from the lower back. Over time, that extra arching and twisting can strain the lumbar area and cause pain or stiffness. When the shoulder girdle muscles that help pull the swimmer forward are overworked, compensatory patterns occur - including more force being put through the lower back.

Technique matters

A few common habits make this worse:

1. Overarching the lower back during freestyle or butterfly
2. Limited body rotation through the torso
3. Weak core engagement or tired glutes
4. Breathing patterns that lift the head too high

Research shows that swimmers with poor hip and trunk control are more likely to develop back pain than those with balanced, efficient technique.

An osteopathic approach

Osteopathic treatment looks at how the whole body works together. If your chest is tight and your shoulders are rolled forward, your osteopath may:

1. Release tension through the chest and upper back
2. Improve mobility through the ribs and spine
3. Re-activate muscles that stabilise the shoulders and core
4. Guide you through stretches and drills that balance your technique

We also work with swimming coaches - ensuring changes in the pool match what's happening on the treatment table.

What you can do at home

You can start with a few simple habits:

1. Stretch your chest daily (doorway or foam-roller stretch)
2. Strengthen your upper back and core
3. Keep your hips level and spine long in the water
4. Mix in drills that focus on body rotation rather than power

In conclusion

Lower back pain in swimmers isn't always a "back problem." It's often the result of tightness and imbalance elsewhere - especially through the chest and upper body. By restoring balance and movement through the whole body, osteopathy can help you move better, swim stronger, and stay pain-free.

Before you dive back in to the pool, drop in to the clinic for some expert advice.

Written by the team at Agility Osteopathy in South Melbourne. For personalised advice, book an appointment.