How to Kayak With Lower Back Problems

Stretch your muscles prior to kayaking to minimize injury.

Kayaking is a labor-intense sport that exercises your lats and lower back, and the risk of injury due to stiffness is highly likely if you already suffer from lower back problems. According to Dr. Nekf of New England Kayak Fishing, aches and pains usually occur within 20 minutes of engaging in the sport, especially if you do not stretch and have poor posture while kayaking. Over time, continuous stress to the lower back results in a numbing pain and possible injury.

Instructions

1. Take medication at least one hour prior to kayaking to reduce pain associated with rowing. Non-steroidal anti-inflammatory drugs are nonprescription pain relievers that minimize pain, according to the Mayo Clinic.

2. Stand up straight and put your hands on your lower back. Slowly bend back as far as you can, and return to the starting position. Repeat the exercise 8 to 10 times to loosen up the muscles. While you may feel a slight ache initially when stretching, the aching subsides shortly after completing the exercise, according to Dr. Nekf.

3. Sit upright in the kayak with your back straight, and slowly move your pelvis back and forth. Place your hands on either side of the kayak, and lift your hips 1 inch off of the seat. Relax your lower back until your legs touch the seat, and return to the starting position. Repeat this exercise eight to 10 times to stretch your lower back muscles, which reduces the likelihood of stiffness.

4. Practice proper paddling by bending with your hips, and keep your back straight. If done correctly, your abdominal and lateral muscles will contract, and put less strain on your lower back to complete

References

• Mayo Clinic: Back Pain - Treatments and Drugs
• New England Kayak Fishing: Think Safety - Lower Back Pain and Kayaking or "Yak Back"