<\/figure><\/div>\n\n\nPoor form is the leading cause of back pain for paddlers. Many people don\u2019t take the time to master the correct posture. <\/p>\n\n\n\n
One common mistake that may cause back pain from paddle boarding is not standing properly. Instead of standing at the center of the paddle board, people often stand too far forward or too far back. This makes it harder to maintain balance and control the SUP board. <\/p>\n\n\n\n
Another mistake is flexing or stiffening your back. When paddlers, especially beginners, bend forward while paddling, they arch their back without even realizing it. So during the entire session, the back is flexed awkwardly and not relaxed. This leads to lower back pain or causes more pain and further damage to someone with back issues. <\/p>\n\n\n\n
Lastly, bending your knees too much could also be a reason for your pain. You\u2019ll be straining your back and soon you might develop back pain. <\/p>\n\n\n\n
Wrong Paddling Technique<\/h3>\n\n\n\n Even with the right form, you could still land in trouble if you aren\u2019t paddling properly. A lot of paddle boarders make so many mistakes here. <\/p>\n\n\n\n
The first mistake is letting your arms do all the work instead of engaging different muscle groups. This causes shoulder problems as well as upper back issues. You\u2019ll also get worn out too quickly. <\/p>\n\n\n\n
One way you might be doing this is by holding your paddle incorrectly, with your hands too close together or too far apart. <\/p>\n\n\n\n
You\u2019ll also strain your back if you stand straight and don\u2019t bend while making your paddle stroke. Your hands and shoulders will be doing too much and it will be hard to keep your back relaxed. This results in upper and lower back problems. <\/p>\n\n\n\n
Incorrect Paddle Size<\/h3>\n\n\n\n Your paddle could be causing you to have back problems. If it is too long, you won\u2019t be able to hold it properly and this means you can\u2019t use the right muscles to paddle. You\u2019ll be overusing your arms and this could lead to injuries in your upper back, shoulders, and even elbows. <\/p>\n\n\n\n
If it\u2019s too short, you\u2019ll also have a problem holding it the right way. To compensate, you\u2019ll bend your back and knees a little too much, causing unnecessary strain on your back. <\/p>\n\n\n\n
Doing Too Much Too Soon<\/h3>\n\n\n\n Although paddle boarding is a gentle exercise, it\u2019s quite effective when it comes to working muscles. And as you know by now, your back has a huge part to play in producing that SUP forward motion. <\/p>\n\n\n\n
If you do too much too soon you might strain your back muscles. <\/p>\n\n\n\n <\/figure>\n\n\n\nPaddling In the Surf<\/h3>\n\n\n\n Stand up paddleboarding on calm water is easy and gentle, almost everyone can do it. But when you move to surf, the risk of developing back pain rises. <\/p>\n\n\n\n
Maneuvering in the surf is more strenuous and you might find yourself struggling to maintain the proper form, more so when you get tired. You\u2019ll also be more likely to make sudden movements which may result in a back injury. <\/p>\n\n\n\n
How to Prevent Back Pain When Paddle Boarding<\/h2>\n\n\n\n Here is how you can prevent lower and upper back pain when paddle boarding. <\/p>\n\n\n\n
Use the Right Size Paddle<\/h3>\n\n\n\n Having a paddle that\u2019s the right length makes it easier to practice and master the proper paddling technique. So when you paddle you won\u2019t put too much pressure on your spine and back muscles. <\/p>\n\n\n\n
There are different methods you can use to find the right paddle length, the simplest being to about 6 inches to your height. <\/p>\n\n\n\n
Alternatively, hold your paddle up, parallel to your body. Have one hand on the shaft and the other hand on the handle. Adjust the length until you\u2019re able to comfortably rest the wrist of the upper hand on the handle. The arm should be slightly bent at the elbow. <\/p>\n\n\n\n
Master the Proper Paddling Form and Technique<\/h3>\n\n\n\n When paddling, you should keep your feet shoulder-width apart and make sure you\u2019re standing at the center of your SUP. If you stand too far back or forward it will be harder to stay balanced and control the paddle board. <\/p>\n\n\n\n
Bend your knees slightly and bend forward when making your paddle stroke. You should still be able to see your toes. If you can\u2019t see them, you\u2019re bending your knees too much. <\/p>\n\n\n\n
While bending forward, avoid flexing or stiffening your back to avoid injury. Keep your back straight, relaxed, and neutral. <\/p>\n\n\n\n
Make sure you\u2019re holding your paddle correctly. With one hand on the handle and another one on the shaft, place the paddle on your head, perpendicular to your body. Adjust the hand on the shaft until both arms are at a 90-degree angle. <\/p>\n\n\n\n
While making a paddle stroke, bend forward slightly\u2013remember to keep your back straight and relaxed. Twist your body a little towards the side you\u2019re paddling on, hinging at the hips. <\/p>\n\n\n\n
This is the correct technique. It ensures that all the bigger muscle groups are engaged, especially your core muscles which is where most of the power will come from. That way, your back muscles won\u2019t strain. <\/p>\n\n\n\n <\/figure>\n\n\n\nStart Slow<\/h3>\n\n\n\n Instead of pushing yourself too hard, it\u2019s important to build up your back strength and core strength gradually. Start slowly, with short sessions on flat water, and see how you feel. This is especially important if you are older, on the bigger side, recovering from surgery, or have existing back issues. <\/p>\n\n\n\n
Avoid the surf if you\u2019re still a newbie. Maybe wait until you\u2019ve built muscle strength and mastered the correct form and technique. <\/p>\n\n\n\n