Is Paddle Boarding Bad for Your Bottom Back?
Is Paddle Boarding Bad for Your Bottom Back?
The American Association of Neurology Surgeons estimates that 75-85 % of people will sometime in their lives face low back pain – Stand Up Journal.
Lower lower back pain is a regular issue for millions of people. This is the most popular reason to see a physician and the primary reason that people take days off.
Lower back pain is due to many reasons. You need to see a doctor if you have chronic back pain.
However, lower back pain for most people is a product of rigid and weak muscles that influence the lower back. Another significant source of back pain is bad posture and sitting all day long.
You should paddle board pain free if you do not have any underlying back problems. And with all bending and twisting paddle boarding your back must not hurt. Superboarding can potentially help alleviate back pain by improving the heart.
Tips for pain free paddle boarding
1. The Paddle
Let’s get your paddle started. Your sup paddle needs to be adjusted to the right height. Too short a paddle can cause lower back problems. While a paddle can lead to problems with the shoulder. You must find this sweet position in the middle.
Find the length of the paddle
Here’s a strong starting place: Stand straight and reach with one arm comfortably. Don’t spread your arm, comfortably reach. Your palm should be paddled up.
2. The Hip Hinge
Hinge from the legs. Hinge from the legs. Don’t fold around your back in the waist, don’t do a squat. Lean not to far away. Lean to far right. Sit back after the stroke like sitting on a chair. Sit back. Hinge on the hips as you move your hips back to your paddle and change your weight.
The right way to hang on the hips is to rotate the torso. The strength is extracted from the movement of your torso with the hips and legs.
Learn and practise the hip hinge. The hip hinge is a functional and basic daily movement. The right way to retrieve a heavy item from the floor is by the use of the hip hinge.
3. Return straight
Hold your back straight. Don’t sway your back. Don’t sway your back. Don’t round your back. Don’t round your back. Don’t stretch your spine. Don’t stretch your spine. Don’t fuck your lower back. Arch your lower back. Hold the spine straight during the whole stroke and comfortably neutral. Even if you twist your backbone, it must stay impartial.
Keep your back straight, keep your back straight. Don’t sway your back. Don’t sway your back. Don’t round your back. Don’t round your back. Don’t stretch your spine. Don’t stretch your spine. Don’t fuck your lower back. Arch your lower back.
4. Turn on your stroke
We don’t do dead lifts. You must rotate every stroke of your torso. Turn your hips and legs and engage them. Yes, we want to hinge on hips, but by turning the core and upper back we generate strength. If your stroke doesn’t rotate, your lower back will be tense. The stroke of the paddle is no deadlift!
5. Warmup before paddling
A million times you’ve experienced it. But I’ll say again: make some warm-up and agility exercises before you paddle on your shoulders and hips. You have to get into warm habits if you want to paddle pain free. It’s just 10-15 minutes!
6. Mobility, routine stability exercise
Many lower back issues are due to the lack of mobility, flexibility and strength of legs, ass, heart and stabilisers. In particular , poor glutes (butt) can cause lower back pain. In order to avoid and manage lower back pain, these muscles must be targeted with specific exercises.
Part of the issue here is that we are sitting so much. We can sit at work all day. Then we are sitting in the drive home in our car. We sit at home for dinner. Then hit the screen or watch TV before you go to bed.
This whole sitting is terrible for us. Weak and stiff are the hips, ass, heart and stabilisers. In addition we also bend our backbone while sitting or hunching our shoulders causing even more problems.
Practice healthy posture Pro tip:
Practice sitting on a straight backbone. Take back and down your shoulders, relax your stomach and straighten your back. Great everyday posture habits will help your water efforts with a paddle board.
Start a routine for mobility
Most of us have a complete mobility routine. If you sit all day, this is even more important. YouTube has some fantastic routines for versatility. You can start with only 2 or 3 exercises a day. Five minutes a day is better than two hours a week of mobility.
This programme is not suitable for all. Please see your doctor prior to this exercise programme. Some exercises can feel better than others, depending on the back pain and/or injury mechanism. If these movements cause any pain, please stop.