The Benefits of Swimming for People with Chronic Pain

Swimming is an excellent, low-impact exercise that many people with chronic pain swear by. Doctors, physiotherapists, and physiatrists often recommend swimming as an easy exercise that can help strengthen muscles without strain or risk of injury. 

This article will digest what exactly makes swimming effective for people with chronic pain, the specific health benefits, and how to get started with swimming.

Why is Swimming a Great Exercise for Chronic Pain?

Low-impact exercises are suggested for people with chronic pain because they aren’t as strenuous on the body compared to higher impact exercises, like running or kickboxing. Swimming is one of the best low-impact exercises due to buoyancy. Buoyancy works against gravity, allowing the body to float, lessening pressure on your joints.

Many folks who have chronic pain avoid exercise because it can be painful. Plus, there is the risk of injury or overheating during exercise. With swimming, you can exercise your muscles without any impact on your joints, in a pool that is usually temperature-controlled. It removes many of the uncomfortable or risky aspects of exercise.

Additionally, there are different levels of swimming that you can engage in. It is a highly customizable exercise. You can change the stroke, speed, and duration of your swim. You could even walk through the water or attend an aquafit class. There are so many ways to swim, making it very approachable for most people.

The Benefits of Swimming

There are several health benefits associated with swimming that are especially helpful for people with chronic pain. 

Firstly, swimming can improve cardiovascular health and circulation. Good cardiovascular health ensures that the body is able to send oxygen effectively through tissues and get rid of toxins. Poor circulation can often cause pain, inflammation, and cell damage. 

Next, swimming supports mobility. As a whole-body exercise, the water resistance helps to tone muscles. In particular, it often strengthens the core and back, helping with balance, posture, and coordination. Better mobility reduces the risk of falls and injury, as well as improves ability to engage in more activities outside of the pool. 

Finally, the warmth of the water has several wonderful effects on the body. The heat allows your muscles to relax, reducing painful tension; this also helps with range of motion and flexibility. This warmth, relaxation, and comfort causes your brain to release endorphins, which are naturally pain-relieving and work to improve mood.

How to Get Started with Swimming

Before jumping into the pool, there are a few things you should consider. The first and most important factor is safety. Do not try swimming on your own if you are not a strong swimmer. If this sounds like you but you want to try swimming, you may be interested in adult swim classes. Most recreation centers offer swimming lessons for adults. These are essential so you can develop the basics of swimming and water safety. 

If you are confident in your swimming ability, here are some other tips: 

• Find a life guarded pool 
• Sign up for a class, like aqua fit for a fun social atmosphere
• Open water swimming, like in a lake, may be more challenging due to waves, temperature, wind, and depth – it’s not as safe or comfortable
• Start slow and work your way up to swimming longer and faster
• Invest in equipment like goggles, floatation devices, nose plugs, or anything that would make swimming safer or more comfortable for you
• Find a pool that is heated for optimal relaxation and comfort

Conclusion

In conclusion, swimming has many benefits for people with chronic pain. This low-impact exercise fights against gravity to relieve pressure on joints and causes minimal strain. Engaging in swimming can benefit folks with chronic pain by improving cardiovascular health and mobility, and reducing tension. 

If this has convinced you to try swimming, put your safety first. Then, have fun and enjoy the benefits of being in the water. 

If you enjoyed this article, check out the I-Engage Academy: a free resource page for people with chronic pain. Find more chronic pain articles like this, free pain management eLearning courses, and follow-along videos. 

References

Be Fit: Physical Therapy & Pilates. (2023). Benefits of Swimming as a Low-Impact Exercise for Overall Fitness. Retrieved from: here.

Cleveland Clinic. (2023). Just Keep Swimming: 9 Health Benefits of Water Workouts. Retrieved from: here.

Inspired Spine. (2024). Why Swimming is Great For Pain Relief. Retrieved from: here.

Southside Pain Specialists. (2020). Swimming for Pain Relief. Retrieved from: here.