And how to feel comfortable doing it, too
Back pain is annoying, exhausting, and unfairly common. Whether it comes from stress, dysphoria-related tension, desk jobs, binding habits, or just existing in a body, it can seriously mess with your daily life. The good news? Movement helps. And one of the best, gentlest forms of movement for your back is swimming.
Yes, really. Swimming is low-impact, supportive, and surprisingly powerful. Let’s break down why it works and how to make swimming feel good, safe, and affirming for FtM, MtF, and non-binary bodies alike.
Why swimming helps with back pain
Swimming takes gravity down a notch. In the water, your body weighs less, which means less pressure on your spine, joints, and muscles. That alone can bring relief.
But there’s more going on:
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Strength without strain
Swimming builds core and back muscles without harsh impact. A stronger core equals better spinal support. -
Gentle mobility
Water encourages smooth, controlled movement. This helps reduce stiffness and improves flexibility. -
Better posture
Swimming naturally engages your back, shoulders, and abs, helping counteract the hunched posture many of us live with. -
Mental relief matters too
Chronic pain is tied to stress. Swimming can calm your nervous system, which often helps reduce muscle tension and pain flare-ups.
Swimming with dysphoria or body concerns
Let’s be real. For many trans and gender-diverse people, swimming isn’t just about movement. It’s also about visibility, comfort, and safety.
The right swimwear can make the difference between avoiding the pool and actually enjoying it.
Swimwear tips for FtM and masc-of-center swimmers
If you bind or prefer chest compression, swimming needs extra care. Binding while swimming is generally not recommended unless the product is specifically designed for movement and water, which we do at UNTAG!
What to look for:
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Breathable, quick-drying materials
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Enough room for shoulder movement
UNTAG picks for FtM swimmers
Basic Swim Binder (black or grey) or Tank Swim Binder black
Designed for movement and breathability. These binders offer supportive compression without restricting your breathing or shoulder mobility, making them suitable for swimming and water-based movement.
Built-In Singlet Binder (black)
For those who prefer full coverage with a more relaxed, tank-style look. This option feels secure while offering a looser visual fit.
A Swimsuit Binder (Hook-Up Swimsuit Binder or Swimsuit Binder)
Perfect if you’re looking for a complete swim outfit in one piece. Supportive, practical, and designed specifically for being in the water. Tip: combine with your favorite pair of boardshorts.
Swim Shorts (black)
Comfortable, secure, and easy to move in. Ideal for lap swimming, casual swimming, or pairing with any swim binder. Optional add-on: a packer!
Penis Padding String or Foam Padding (beige and black)
Best suited to combine swimming with packing. A flexible option for movement.
Pro tip: Take breaks, listen to your body, and avoid long swimming sessions in compression gear.
Swimwear tips for MtF and femme-of-center swimmers
For MtF swimmers, back pain can come from posture, tension, or compensating movements. Feeling secure and supported in swimwear helps your body relax and move more naturally.
What to look for:
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Good bust support
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Secure tucking options
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Soft but supportive fabrics
UNTAG picks for MtF swimmers
Signature Tucking Bikini Brief (black or leo)
Strong, reliable support that stays in place while you move. Designed for confidence and comfort in the water.
High-Waisted Tucking Thong (black, leopard or hot pink)
Offers extra coverage with a flattering, secure fit. Supports your core while allowing natural movement.
Ruffle Bikini Set (top and briefs)
Gentle support while accentuating femme curves. A playful option for relaxed swimming and aqua exercises, with a little extra flair.
Breast Prostheses + UNTAG bikini top of your choice
For those who want shape and balance without discomfort. Easy to mix and match with your preferred swim top.
Full swimsuits
Options like the One Piece Zipper (black) or Swimsuit (black, burgundy or print) offer all-in-one coverage, support, and ease of movement.
Swim skirt (black)
A great alternative if you prefer not to tuck. Effectively disguises a bulge while keeping things comfortable and stress-free. Also perfect to combine with the swimsuit or tucking thongs.
Strong opinion: swimwear should support your body, not force it into silence.
Swimming styles that are kind to your back
Not all strokes are equal when it comes to back pain.
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Best options:
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Backstroke
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Freestyle with relaxed neck position
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Aqua jogging or walking
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Be cautious with:
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Breaststroke, especially if you have lower back pain
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Butterfly, unless you’re very experienced
Start slow. Consistency matters more than intensity.
A final note from us
Swimming isn’t about performance. It’s about feeling lighter, freer, and a little more at home in your body. Whether you’re managing pain, dysphoria, or just looking for a kinder way to move, the water can be a supportive place to start.
Your body deserves movement that works with you, not against you.
And yes, you deserve swimwear that does the same.
Click here to shop all swimwear
