How to Prevent Neck Strain While Swimming Backstroke

Backstroke is known for its smooth, fluid motion and for allowing swimmers to breathe freely while keeping their face above water. However, it’s also one of the strokes most commonly associated with neck strain—especially in swimmers who are developing their technique or swimming longer distances.

If you've ever finished a backstroke set with a sore neck, you're not alone. The good news is that neck discomfort during backstroke is avoidable with the right awareness and adjustments. This article will explain why neck strain happens in backstroke and how to prevent it through proper head position, technique, and training habits.

🧠 Why Neck Strain Occurs During Backstroke

Neck strain during backstroke is usually caused by:

• Poor head alignment

• Overextending the neck to look back or sideways

• Tension in the shoulders and traps

• Lack of core engagement, forcing the neck to work harder for balance

• Breathing or sighting habits that lift or twist the head

Over time, this can lead to muscle fatigue, tightness, or even injury if not corrected.

✅ Tips to Prevent Neck Strain in Backstroke

1. Keep Your Head Still and Neutral

Your head acts as the anchor for your body position in backstroke. Aim to:

• Look straight up at the ceiling or sky (not behind or to the side)

• Let your ears remain submerged just below the waterline

• Keep your chin in a neutral position, not tucked or raised

💡 Tip: Imagine balancing a cup on your forehead—any tilting would spill it.

2. Use Your Core to Maintain Balance

Relying on your neck to stabilize your stroke leads to overuse. Instead:

• Engage your core and glutes to keep your body aligned

• Focus on rotating your shoulders and torso, not your head

• Keep your hips up to maintain buoyancy and reduce pressure on the upper spine

✅ A strong core = less work for your neck.

3. Avoid Over-Rotating Your Head During Turns

During backstroke turns or finishes, it’s common to twist the neck to sight the wall. This causes unnecessary strain.

• Practice counting your strokes from the flags to the wall

• Use peripheral vision rather than full head movement

• Drill your turn technique to eliminate the need for frequent checking

💡 Try “stroke counting drills” to increase spatial awareness and confidence near walls.

4. Relax Your Shoulders and Jaw

Tension in the upper body often leads to neck strain. To stay relaxed:

• Check in with your shoulders every few laps — they should be down, not shrugged

• Keep your jaw unclenched and breathing steady

• Shake out your arms or roll your neck between sets if needed

✅ Relaxed shoulders lead to a relaxed neck.

5. Practice Drills That Reinforce Head Alignment

Here are a few drills to help you groove a better backstroke head position:

🔹 Cup on Forehead Drill

• Place a half-filled water cup or small object (like a toy) on your forehead

• Swim backstroke and try to keep it balanced the entire time✅ Great for promoting stillness and awareness.

🔹 Single-Arm Backstroke with Head Focus

• Swim with one arm while keeping the head perfectly still✅ Emphasizes body rotation and head control separately.

🔹 Kicking with Arms by Side

• Focus only on balance and head position while flutter kicking on your back✅ Improves body line and reinforces neck neutrality.

6. Use Supportive Gear When Needed

For recovery or stroke correction:

• Use swim fins to reduce load on your upper body during kick sets

• Try a pull buoy to work on head positioning without kicking

• For rehabilitation, consider using a neck-supporting swim collar temporarily under medical guidance

7. Strengthen and Stretch Off the Pool Deck

Incorporate these into your dryland routine:

💪 Strengthening:

• Chin tucks (for deep neck flexors)

• Band rows (for posture and upper back strength)

• Planks (for core stability)

🧘 Stretching:

• Upper trapezius stretch

• Sternocleidomastoid (SCM) neck stretch

• Shoulder rolls and mobility exercises

✅ Balanced strength and flexibility go a long way in reducing overuse injuries.

🏁 Final Thoughts

Neck strain in backstroke isn’t something you have to live with. In fact, once you improve your head alignment, core control, and technique, you’ll likely swim more comfortably, efficiently, and confidently. Pay attention to your body, use drills strategically, and remember: in backstroke, stillness is strength — especially in your head and neck.