Lower Back Strain

[jayarcarlos]

Every time I surf, my lower back muscles start to strain because of the arching of the back while paddling out. I already tried repositioning myself on the board but that just ruins my paddle efficiency and even then (after a while) it still aches. It usually happens when I have a long paddle out. I've tried strengthening my lower back for the past month now but it still aches -- which I don't understand because my cousin never complains about his back and he never works out his lower back. I know I'm doing something wrong, i just don't know what. How can I change my paddle so my lower back stain doesn't ruin my surf session?

[soops]

Every time I surf, my lower back muscles start to strain because of the arching of the back while paddling out. I already tried repositioning myself on the board but that just ruins my paddle efficiency and even then (after a while) it still aches. It usually happens when I have a long paddle out. I've tried strengthening my lower back for the past month now but it still aches -- which I don't understand because my cousin never complains about his back and he never works out his lower back. I know I'm doing something wrong, i just don't know what. How can I change my paddle so my lower back stain doesn't ruin my surf session?

Just stick with it and your muscles will build up.
I'm quiet lucky because i have strong stomach and back muscles (although you cant see it as i'm a bit of a chunker). You need to make sure you exercise the muscles in both directions to get a proper build up. i.e for every couple of times you lean back when paddling try and do some sit ups at home. That should strengthen the back and stomach muscles dead quick

Oh, and warm up proper before going in. Stand with your feet shoulder distance apart and move your hips in a circular motion as wide as you can in both directions. That should losen you up a bit.

Good luck

[Dr Rev]

Doing sit ups will help !

Just make sure that you stretch before surfing !

[dondiemand]

yeah, stretching is the key, do lots of them, before and after a session

[jayarcarlos]

yeah, stretching is the key, do lots of them, before and after a session

How can I stretch my lower back? I'm pretty flexible so I need a method that would strech it a lot.

About situps. I do situps every other day, maybe I need to do more? Should I do more reps or more weight on both abs and lower back?

Thanks everyone, this lower back thing really kills my sessions. To make it a little clearer, it feels like i've been in an extended back position for a long time and the muscle burns because of the flex.[/img]

[Banana]

I've had some problems with my back, but they've been caused by falling rather than paddling. I decided to prevent them in the future by making my back muscles the Arnold Schwarzenegger of back muscles.

After you've rested your back awhile, you might try these, which I do every day:

1. Supermans: lie on stomach then raise arms and legs. May seem wimpy, but if you really try to get your arms and legs as high as possible, and hold them, it's a real killer.






2. Crunches: different from situps -- do 20

3. On hands and knees, arch back and bend it the other way. Hold each. Also do these on beach before surfing.

4. Lie on back, feet by butt, slowly rotate knees to one side, hold, other side. I also do these before surfing.

For years I'd have a back problem, do these for a week or two and then quit. Now I do them all the time. My back gets a little sore sometimes, but I haven't had any big problems.

For better descriptions and more, google "back exercises."

[tomcat360]

Just curious, are those pics of you in your cubicle?

If so, class.............absolute class.

[dondiemand]

yeah, stretching is the key, do lots of them, before and after a session

How can I stretch my lower back? I'm pretty flexible so I need a method that would strech it a lot.

There's a pose in yoga called the 'cobra pose', that would really help in stretching your lower back..check out Yoga for Surfers video..it focuses on the muscles that we constantly use when surfing..goodluck

also, get massages every once in a while, maybe every 2-3 weeks..this is a good way to relax your muscles

[Sar]

I've tried strengthening my lower back for the past month now but it still aches -- which I don't understand because my cousin never complains about his back and he never works out his lower back.

Just a thought but your cousin may not be positioning himself correctly - I never used to arch my back whilst paddling and it never hurt. A surfing instructor told me that was what I was sposed to do and that the muscles were gonna get pretty tight afterwards but that is the correct way to paddle efficiently.

I dont know how to stretch them out properly so I just go for hugging my knees right up to my chest and then getting on my hands and knees and arching my back if its really bad

[Driftingalong]

1. Supermans: lie on stomach then raise arms and legs. May seem wimpy, but if you really try to get your arms and legs as high as possible, and hold them, it's a real killer.

I do these...hold them up for 5 secs. then relax for 5, up for 5, relax for 5...I do that about 5 times or so. It really does help strengthen the lower back.

[sal]

1. Supermans: lie on stomach then raise arms and legs. May seem wimpy, but if you really try to get your arms and legs as high as possible, and hold them, it's a real killer.

I do these...hold them up for 5 secs. then relax for 5, up for 5, relax for 5...I do that about 5 times or so. It really does help strengthen the lower back.

Yep...v similar to Cobra pose as Dondiemand mentioned. You'll get a better stretch if you concentrate on lengthening the arms/legs from the shoulders/hips, which naturally lifts them, rather than aiming to lift them as high as possible, which can strain rather than stretch. a good way to warm up into this stretch is to do one leg at a time, then one arm at a time, then opposite arm/leg together one at a time, then go for both arms and legs together. when lifting your legs the front of your hip/pelvis should stay on the floor - if it's lifting off the floor you'l be twisting rather than stretching. and again, the most important bit is to try to lengthen rather than lift.

as it's a very strong pose, when you've done this stretch it's really important to rest your back properly...the best way is to go into pose of the Child...from lying down come up into a kneeling position, sitting back on your heels, and then bend forwards taking your forehead to the floor just in front of your knees, and relax!

[Banana]

Just curious, are those pics of you in your cubicle?

No, there was no room in my cubicle, since I was using for ding repair, so I had to take the picture in my boss's cubicle.

Seriously, that's not me, I got it from this web site:

http://www.bodybuilding.com/fun/exercis ... e=Superman