Diana Nyad, who at 64 swam the 110 miles between Florida and Cuba, says she used swimming to escape from emotional pain.
It turns out swimming is also a great way to escape lower back pain, which afflicts 84% of people at some point in their lives and is a chronic problem for around 23% of people.
New research in JAMA Network Open says that a therapeutic aquatic exercise program eases chronic lower back pain more effectively than other forms of physical therapy.
The pool-based workout routine they tested starts with a 10-minute active warm-up session, followed by 40 minutes of water exercises and a 10-minute cool-down session. Participants' target during the 40-minute exercise period was to hit 60% to 80% of their maximum heart rate. Maximum heart rate is figured by subtracting your age from 220.
Basic exercises that take advantage of water's buoyancy and strength-building resistance include:
• Water walking. In waist-high water, walk across the pool swinging your arms as if walking on land. Keep your back straight; don't tiptoe. Tighten your abdominal muscles and maintain an upright posture.
• Buoyant stretches. Stand on one leg, slightly bent. Bend the other leg and gently bring your knee up to, or toward, your chest. Alternate with stretching your leg out in front of you and holding it steady for a count of five, then lowering it slowly.
If you want to try paddling away from your lower back pain, ask your doctor for a referral to an aquatic exercise program.