If you want a cool, comfortable way to exercise this summer, try swimming! Whether you are in a backyard pool or enjoying one of Michigan’s plentiful lakes, swimming is an excellent way to beat the heat while enhancing the development of your musculoskeletal system.

Because swimming utilizes the gravity free force of the water to strengthen and tone muscles and bones, you do not run the risk of joint injuries associated with running or other weight bearing exercises.

Swimming offers many benefits, such as improved cardiovascular fitness, however it may still cause pain and injury. Improper swimming techniques and lack of adequate instruction may lead to shoulder, neck, low back and knee problems.

The best preparation for a successful swimming workout is to warm up by stretching the muscles in your neck, shoulders, legs, and low back. Stretching increases flexibility in the muscles and lessens the chance of injury from strenuous contraction during swimming.

Here are some tips for a safe swimming workout:

• Start your swim gradually and build up to a steady pace.
• Vary the strokes you use to help ensure proper muscle balance and to prevent injury. Using a single stroke repeatedly can overwork one group of muscles and cause inflamed tendons, or tendonitis.
• Alternate your breathing between the right and left side of the body to minimize strain to the neck, shoulders, and arms. Breathing to one side can cause misalignment of the neck vertebrae, resulting in neck pain.
• Look down instead of ahead as you swim. If you only look forward, you can strain your neck muscles and compress the nerves.
• Reverse directions when swimming laps by touching the end of the pool with your extended hand, slowly swinging your trunk around and gently pushing off the wall with your feet. Using the flip turn to change directions involves twisting motions that may cause back strain.
• Keep your pelvis down and your back flat, especially during the breaststroke. If you swim with a curve in your low back, you can compress the lumbosacral nerves, causing pain.
• Listen to your body for signs of overuse. If you feel dizziness, chest pain, difficulty breathing or catching your breath, or joint or muscle pain, stop immediately.
• Slow your pace to cool the body when nearing the end of your swimming workout. Stretching again after the swim will make it easier to stretch the next time.
• Be consistent with regular exercise to reduce your chance of injury.
• If you do experience back or neck pain, do not hesitate to contact your doctor of chiropractic.

Fast Facts-Neck Pain

You can reduce neck pain at your office by following these simple steps:

• Position your computer monitor so that the center is level with your chin.
• Keep all paperwork at eye level and as close to your monitor or typewriter as possible.
• Avoid keeping your telephone in place with your shoulder pressed up against your ear.
• If you travel, invest in rolling suitcases that you can pull behind you. If you must carry shoulder bags, switch sides frequently.
• Maintain proper posture at all times.

Try these two exercises at your desk:

1. The Shrug-Bring your shoulders up toward your shoulders slowly. Breathe deeply, relax and repeat. An alternative to this is to slowly rotate your shoulders forward and backward.
2. The Trapezius Stretch-While standing with a straight back, lock your hands behind your head. Slowly bring your elbows together in front of your face. Reverse by slowly bringing your elbows back.

With spring comes the desire for many of us to venture out into our great backyards to try our hand at landscape improvement.  Changes may range from planting a few annuals in flower boxes to redesigning your entire yard.  What ever your plan, you should know that more cases of back pain are caused by gardening than by running or even outdoor sports.

As with any physical activity, it is always best to let your legs and arms do the work, instead of your back.  This will help reduce your chances of causing back pain and injury, strengthen your arms and legs, and make your gardening easier.

Before you start your gardening project, take time to warm up and give your spine the opportunity to be prepared for a workout.

In addition to a regular exercise regimen, these tips will help you avoid back pain when tackling your gardening project:

• Warm up with a brisk walk or light running to loosen your muscles and increase your musculoskeletal system’s flexibility.
• Know your strengths and limitations, and DON’T over exert!
• When weeding, get down on your hands and knees rather than bending and twisting at the waist.  Don’t stand and bend over repeatedly.
• Keep your back straight when you stand up from a sitting or crouched position.
• Lift dirt and debris by letting your arms, legs, and thighs carry the load.  Keep your back straight and bend your knees.  Handle only manageable loads at a time.
• Use long-handled tools to keep from stooping while raking, hoeing, or digging.  Repetitive motion on one side can bring on low back and shoulder spasms.
• Don’t work too long in one position, especially one that is awkward or unusual.  This can cause muscle imbalance.
• Carry objects close to your body, so as not to risk straining your neck and lower back.
• Don’t over expose yourself to long periods in the sun without protection of the head and body.
• Take frequent breaks, and drink water to keep your body hydrated.

As always, your bet to avoid back pain is to exercise regularly, and to maintain good

posture throughout the year.