Kayaking is a paddling sport that calls for a large dose of strength and endurance to propel yourself across the water. Kayaking is also an activity in which you sit for hours at a time. All of these factors can contribute to muscle strains and other injuries, particularly in the back. People with lower back problems do not necessarily need to stop kayaking, but may need to make some adjustments based on their condition and doctor's recommendations.
Step 1
Sit as upright as you can in the kayak while out on the water. Good posture can relieve and prevent some of the pain associated with lower back problems. If your kayak can accommodate a high-backed seat, replace your standard seat to improve lumbar support. Add a back band -- a padded back support -- to your sit-inside kayak if replacing the seat is not possible.
Step 2
Paddle correctly to ease your pain and to prevent lower back pain. Use your entire trunk during paddling, not just your arms. Tighten your stomach muscles while paddling to stabilize your spine and to avoid over-rotating your trunk, which can aggravate preexisting back problems.
Step 3
Pivot on your tailbone when you stroke with your arms. When the movement comes from your backside and pelvis, you bend from the hips instead of the waist, which limits the rotation of your spine. The movement of your lower body may also alleviate sciatica that can stem from herniated disks in the lower back because you are not constantly pressing on the same nerve.
Step 4
Strengthen your back with core exercises if you are an avid kayaker with back problems. Core exercises help your abdomen and back stay strong and reduce your risk of further injury and complications. Get down on your hands and knees to perform an example of a core exercise. Keeping your limbs as straight as possible, stretch out your left leg and right arm at the same time. Hold for a count of two, and then switch to lift your right leg and left arm together.
Things You'll Need
- Back bands
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