Surfing Smart: Preventing Lower Back Pain and How to Communicate with Your Therapist

Lower back pain is a common issue for surfers, often caused by the repetitive movements and postures involved in the sport. Whether you’re paddling out, popping up, or riding waves, the strain on your lower back can lead to discomfort or even injury. This post offers practical advice on avoiding lower back pain in surfers, tips on what to tell your osteopath or physiotherapist, and guidance on staying hydrated while in the water.

Why Lower Back Pain Happens in Surfing

Surfing demands a lot from your lower back. The position you hold while paddling requires spinal extension, which can aggravate facet joints. When you pop up quickly to stand on your board, your back experiences sudden forces that can cause strain. Poor technique often leads to uneven loading of the spine. Common causes include:

• Excessive spinal extension during paddling
• Weak core muscles that fail to support the lower back
• Poor posture on the board
• Sudden twisting or bending when catching waves
• Overuse without proper rest or recovery

How to Prevent Lower Back Pain While Surfing

Adjust Your Paddling Position

Avoid excessive arching of your lower back while paddling. Instead, keep your chest lifted but avoid hyperextending your spine, engage your core muscles to support your lower back, and use your arms and shoulders efficiently to reduce strain on your back.

Strengthen Your Core and Back Muscles

A strong core stabilises your spine and reduces the load on your lower back. Incorporate exercises such as planks and side planks, bird-dogs, bridges, and superman holds. These improve endurance and control, helping you maintain better posture on the board.

Practice Proper Pop-Up Technique

• Use your arms to push up rather than relying on your back
• Keep your spine neutral and avoid sudden hyperextension
• Land softly on your feet to absorb impact

Stretch and Mobilise Regularly

Tight muscles can contribute to lower back pain when surfing. Stretch your hip flexors, hamstrings, and lower back regularly to maintain flexibility.

Manage Your Surfing Sessions

Avoid overdoing it. Gradually increase your time in the water and take breaks to allow your body to recover.

What to Tell Your Therapist About Your Surfing Back Pain

When visiting an osteopath or physiotherapist, clear communication helps them understand your condition better. Make sure to mention:

• When the pain occurs: Is it worse while paddling, popping up, or riding waves?
• Type of pain: Sharp, dull, aching, or burning sensations
• Pain location: Specific areas in your lower back, or radiating pain
• Activities that relieve or worsen pain: Does resting help? Does spinal extension increase pain?
• Any previous injuries or treatments
• Your surfing routine: Frequency, duration, and intensity of sessions

Staying Hydrated While Surfing

Hydration is often overlooked but plays a key role in preventing muscle cramps and maintaining overall performance. Dehydration can worsen muscle stiffness and increase the risk of injury, including back pain.

• Drink water before you enter the water to start hydrated
• Carry a water bottle on the beach and take breaks to sip regularly
• Avoid excessive caffeine or alcohol before surfing as they can dehydrate you
• Consider electrolyte drinks if surfing for long periods in hot conditions
• Check your urine colour — dark yellow means you may be dehydrated; if it’s black or brown, seek urgent medical attention

Final Thoughts

Lower back pain is a common challenge for surfers but can be managed with the right approach. Focus on improving your surfing technique, strengthening your core, and communicating clearly with your therapist about your symptoms. Don’t forget to stay hydrated to support your body during sessions.