Wild Swimming – Soak up the health and back care benefits

Back Care Benefits, One Bay at a Time – Portlet Bay.

In this month’s blog I thought I would talk about the health and back care benefits of swimming. In Jersey we are never more than a ten-minute drive from the water’s edge. Our island boasts over 40 miles of gorgeous coastline and the third largest coastal range in the world. And now, as the July sun makes the water a little more bearable, it’s the perfect time to enjoy and get the health benefits.

And what better way to do it than by joining the 30 Bays in 30 Days challenge? This beloved summer tradition invites islanders of all ages to swim - or simply dip - in 30 different bays across Jersey throughout July and August. It’s a brilliant way to explore hidden coves, revisit old favourites, and reconnect with nature, all while raising funds for Jersey Hospice Care and the National Trust for Jersey.

It’s never too late to improve your swimming ability, as I found out when I took lessons from the pros ahead of participating in the Round Jersey relay race a few years ago! Whether you’re a seasoned swimmer or just starting out, the 30 Bays in 30 Days Challenge offers the perfect motivation to get moving in the water. Here are some of my thoughts on the health and back care benefits you get from enjoying Jersey’s stunning coastline!

🌊 Cold Water is a natural health booster

Although the sea is warmer in July than it is most of the year, it still isn’t exactly, well, balmy! But the benefits? Absolutely worth it. From boosting your mood and focus, to improving your immune system, accelerating your metabolism to easing your muscle pain, it’s worth gritting your teeth through that initial discomfort.

🛟 Watch your back!

For similar reasons, wild swimming is also very good for your back. The combination of the cold water’s anti-inflammatory and supportive qualities makes it an excellent way of relieving back pain.

Talking of back pain, if you do suffer from it (particularly in the lower area), it’s best to avoid breaststroke legs while you swim. That arching movement puts extra stress on the joints at the bottom of your spinal column, which is likely to exacerbate any pain you already do have. Backstroke or frontcrawl is usually a safer bet, but if you have concerns, it’s best to speak to a chiropractor or physiotherapist before you head out.

💪 Strengthen your spine, one stroke at a time

Swimming isn’t just gentle on your back - it’s also a powerful way to strengthen it. Each stroke engages key muscle groups like the latissimus dorsi, trapezius, and erector spinae, helping to build endurance and stability over time. Freestyle and backstroke are especially effective, as they promote a full range of motion while encouraging proper posture and spinal alignment.

Because water provides natural resistance, your muscles work harder with every movement - without the strain that comes from high-impact land exercises. This makes swimming a fantastic option for anyone looking to build strength safely and sustainably.

📱 Say goodbye to so called ‘Tech Neck’

‘Tech neck’ is the modern strain we put on your necks and upper backs from constantly looking down at phones, tablets, and laptops. When your head tilts forward - even slightly - it increases the pressure on your spine, sometimes by as much as 25kg! Over time, this poor posture can lead to stiffness, pain, headaches, and even nerve issues. It’s a growing concern in our screen-filled world - but the good news is, it’s both preventable and treatable.

Swimming is a powerful antidote to ‘tech neck’, offering both physical relief and postural correction. The buoyancy of water eases pressure on your neck and spine, allowing overworked muscles to relax. At the same time, strokes like frontcrawl and backstroke strengthen your upper back and shoulders, building the support needed to maintain better alignment on dry land. Gentle neck movements during swimming restore mobility, while the calming nature of the water helps reduce stress and muscle tension. Together, these effects make swimming an ideal way to counter the stiffness and strain caused by screen time.

✅Safety first

Finally, it’s vital to listen to advice from the Jersey coastguard. Check the tide and weather before you go, and don’t risk a plunge in seas that are beyond your skill level. Beware of rip currents, and swim only between the red and yellow flags. Make sure you take someone with you - or at the very least, that someone knows where you’re going. Have a look at the Jersey coastguard website for more information about how to keep safe in the sea.

🏊‍♂️ Make a splash this summer!

So, with all that to recommend it, why not sign up for 30 Bays in 30 Days and make a splash this summer? Your neck, back, and mood will thank you - and so will two fantastic local charities.

Charles Robottom