Your neck has started aching during or after your swim, and turning to breathe or lifting your head now comes with a twinge. Swimming can be a good way to stay active with neck pain, as the water supports your body. A few changes to how you breathe and which strokes you choose can help you keep swimming comfortably.

Why swimming can affect your neck

In front crawl, you turn your head to breathe, sometimes many hundreds of times in a session. Breathing to one side only means turning the same way again and again. In breaststroke, many swimmers lift their head out of the water with each stroke, which tips the neck back. Looking forward rather than down, especially in front crawl, can also keep your neck working hard.

When your neck is sore, these movements can bring on discomfort. That does not mean you are causing harm. It is a sign to adjust for a while.

Head position

Some ideas:

• In front crawl, look down at the bottom of the pool, rather than forward.
• Keep your head in line with your body, as if your spine carries on through your neck.
• In breaststroke, keep your face in the water between breaths, lifting only as much as you need to breathe.

Breathing pattern

Some changes that can help:

• Breathe to both sides, every three strokes, if you are comfortable doing so.
• Roll your whole body to breathe, rather than turning just your head.
• Keep one goggle in the water as you breathe, so you turn less.
• If one side is sorer, breathe to the easier side for now.

When your neck is sore

Some options for sorer days:

• Backstroke keeps your face out of the water and your head supported, and many people find it comfortable.
• A swimming snorkel, worn at the front, means you can swim front crawl without turning to breathe.
• Kicking drills with a kickboard, or on your back, keep you swimming with little neck movement.
• Avoid heads-up breaststroke for now, as it tips the neck back.

Building distance gradually

Some ideas:

• Swim shorter distances, or split your session into shorter sets with rests.
• Mix strokes, so your neck is not doing the same thing for the whole session.
• Add a few lengths each week, as long as your neck settles by the next morning.

Reading how your neck responds

A mild ache during or after swimming that settles within an hour or so is usually fine. If your neck is sorer the next morning, swim shorter distances or use more backstroke next time.

Out of the pool

Long spells looking down at a desk or phone can add to neck soreness. Short breaks help. VIDA’s Pomodoro stretches, in the top right corner, can remind you to pause during focused work.

Building neck and upper back strength

Strengthening the muscles around your neck and upper back helps them cope with swimming. Something to try two or three times a week:

• Chin tucks. Sitting tall, gently draw your chin straight back, hold for a few seconds, then relax.
• Shoulder squeezes. Sit tall, draw your shoulder blades back and down, hold for five seconds, then relax.
• Back lifts. Lie on your front on the floor, gently lift your head and chest a little way, keeping your gaze on the floor, then lower.

If you would like to follow along, VIDA has short videos of shoulder squeezes and back lifts you can use at your own pace.

Warming up

A few easy lengths of backstroke or kicking, plus gentle neck turns and shoulder rolls, can help your neck feel ready.

Building back up

As your neck feels easier, you can gradually bring back longer sets and your usual strokes. If your neck pain has been around for a while, this usually happens over months rather than weeks. Your VIDA pain check-in is a good way to keep track of how your neck responds.

What to take away

• Turning to breathe and lifting your head can load a sore neck.
• Look down and keep your head in line with your body.
• Breathe to both sides and roll your whole body to breathe.
• Try backstroke, a snorkel or kicking drills on sorer days.
• Build distance gradually and strengthen your neck and upper back.

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