If you’re a fan of kayaking and have spent a long amount of time in a kayak then you may have experienced some lower back pain. In fact if you’ve ever spent a lot of time sitting at all I’m sure you’re back has started to bother you.
I’m a big fan of kayaking there’s nothing like being out on the water on a nice day. Not to mention it’s great exercise. Who doesn’t like spending the day out side on the water.
No one wants a nice relaxing day to be ruined by some back pain. So I’ve went ahead and put together a list of things you can do to help Avoid back pain.
10 Ways to Avoid Back Pain While Kayaking
Here’s my list of 10 simple things you can do to help avoid back pain while kayaking. This way you won’t have to cut you’re day short and go home do to back pain.
1: Good Posture
Good posture is important no matter if you’re kayaking or sitting in you’re desk chair. You want to be sitting upright not slouching or leaning forwards. Just upright and you should have you’re pelvis tilted forwards just a little bit.
Next were is you’re body contacting the boat. You’re butt should be fully on the seat and you’re back should be against the back rest. You’re knees should be slightly bent and you’re feet should be on foot pegs or against the bulkhead.
2: Use you’re Body to Paddle Not You’re Arms
A lot of people think they need to pull the paddle through the water and that can put extra strain on you’re back and you’ll tire quickly. When you’re paddling in a kayak most of the power should come from your core.
For good paddling technique when kayaking you need to be sitting with you’re back against the back rest. Then put one side of you’re paddle in the water.
Now gently twist in the direction of the paddle end that’s in the water. While you’re twisting pull with you’re lower hand and push with you’re higher hand.
3: Foot Placement
I’ve mentioned about having you’re feet on foot pegs or against the bulkhead earlier. The placement of your feet on those pegs or bulkhead is vary important. You’re feet should be resting flat against them and not just on you’re toes or the heels of you’re feet.
4: Good Equipment
A lot of what we’ve talked about so far has to do with the equipment in you’re kayak. So it would stand to reason that better equipment would help you stay more comfortable.
Having a good seat can help you save you’re back. Look for a seat that isn’t to firm or to soft for you. If you get uncomfortable then you’re going to give up you’re posture to compensate. The same goes for you’re foot pegs. Look for foot pegs that are large enough to put you’re hole foot on and not just a little peg that sits in the middle of you’re foot.
5: Conditioning
Strengthening you’re back has some amazing benefits no matter what, and might not be as hard to do as you think. A strong back is going to make you feel better not only when kayaking but in your hole life.
A few easy things you can do to help strengthen you’re back are go on walks or do yoga. Get in a routine of working out 2 to 3 times a week and you’ll start strengthening you’re back and not even know you’re doing it.
6: Move Around
If you’re out in you’re kayak and your back starts to bother you. Then maybe you should take a brake. If you keep pushing yourself then you’re just going to make it worse.
If I’m planning a day of kayaking I always plan a lunch break in to it. This way I get some time to stand and walk around. But if my back starts to bother me sooner then I start looking for a spot to take a break and walk around for a few mins.
7: Type Of Paddle
There are a lot of different types of kayak paddles using the wrong type of paddle can put extra strain on your back. It’s important to know what type of paddle you should be using. Having the right paddle is going to improve your hole kayaking experience.
It’s not just the type of paddle you use it’s also the size of the paddle. Having the right size paddle is going to help you perform better as well as be more comfortable. The more comfortable you are them more likely you are to have good posture and technique.
8: Stretch Before You Head Out
Like any other sport you should loosen up before getting started. In fact doing some stretching in the morning before starting you’re day has tons of benefits. I can tell you as someone that works in the construction industry it might sound odd to just do stretching in the morning but it really does help.
In fact working out even if you’re someone that’s really active makes a big difference. It doesn’t need to always be a intense workout. Even a light workout or yoga has great health benefits.
9: Listen To You’re Body
I talked a little about this earlier with taking a break if your back starts to bother you. But you don’t need to wait until you’re back is bothering you there’s going to be some other signs before it gets that far.
If you’re depending on your arms to much then you’re going to start to get tired faster. That’s a sign that you need to make a change in you’re technique. Also if you don’t have you’re feet sitting right then you’re going to be moving you’re legs around a lot. That’s another sign that you need to make a change.
10: Your Kayak
A lot of what I’ve talked about so far can be a voided by buying a good kayak from the start. If you’re on a budget then you might want to go for a cheaper kayak. That’s ok just know that you might need to add a few things to it to help avoid back pain.
Before you buy a kayak spend a little time sitting in it. See how the seat feels to you. How does the back rest feel to you is it high enough or is it to low. See how the foot pegs are if it even has foot pegs. If not then keep in mind that you’re going to need to buy and add foot pegs to it.
Conclusion
Now you can see how little things can make a big difference on your back. Some of these tips can help your over all back health. Like working out even if you’re an active person. Just because your active doesn’t mean your working all your muscle groups.
Others are going to help you pick the right equipment. Sit in a kayak before you pay for it. Make sure the paddle is right for the kind of kayaking you plan on doing. Also make sure the paddle is right for you and not way to big. You can buy the best paddle there is but if it’s not the right size for you then your not going to enjoy using it.
Remember to be safe out there and have fun. If your not having fun whats the point.