Who's had it? What caused it? How did you fix it, or manage it if that's the case? Any favourite exercises or stretches?

In my case, I think it's brought on by the contrast between slouching forward over a desk then surfing with the back arched and those slack muscles being worked reasonably hard. (Plus an old neck injury means my back might have to arch a bit more to make up for the lack of flex in the neck...) Hopefully I just need to stretch and exercise (and surf ) more - - and that's my plan. Getting older and the body won’t just automatically do what it always used to do.

I'm curious about how others have dealt with it and perhaps turned things around. Cheers, Wavey.

I don't suffer from it... but...

Use google, do you research. Do the recommended exercises, and stretching.
Stay in shape, and eat well... If you are carrying weight, shed it...

See the right doctor... Hopefully it isn't disc degeneration. But try and investigate if that is the problem.

A physio or chiropractor may be able to assist...

Also, keep in mind that it may be something you just have to manage... But it's about learning how to best manage the problem...

Wise words Simondo. I'm not fat, but not super fit either. This came on after I had four surfs in a week after only surfing every week or two. Got a bit better then came back after one surf a week or so later... Will go to a physio if it persists, but will see what the brains trust in here says too.

I might even have to try something called The Prone Cobra.

I had low back pain for years that would come and go. I injured it badly in 2009 and had surgery that involved shaving one of my discs to take pressure off the nerve. This worked a treat for a while until I injured it really badly in 2011 when my L4 L5 disc ruptured. I ended up having the disc removed and the joint fused. Unfortunately I suffered some nerve damage resulting in some weakness and a bit of numbness in my right foot. The result is that I can no longer spring to my feet to jump up on a board and I have to ride a 666 . This isn't so bad as I've got a longboard shape and I can still noseride it and walk it ect. My advice to you is to get into some core strengthening exercises. I do it nearly every day. I mostly do planks and a fair bit of 666 flatwater paddling. I'm fitter and stronger now more than ever before and pain free. I wish I had got into the exercises before the injury as it would have prevented it I believe. Pilates is very good and I did that for a while but I just do it at home now. I just have a mat, foam roller and some 4 kg hand weights and I do it most days and will do forever now because I know it will ward off further injury. If you have any excess weight then get rid of that too. It makes a huge difference. You need to commit to it. Good luck.
ps stay away from chiros. Get an MRI scan to identify exactly what the problem is. Osteopaths are good to see or sports physios.

Gidday mate, ive been scaffolding most of my life so know what a sore back is.... get an xray so you know what you're dealing with, mine was ok ... I was shown a few exercises whiched helped, lay flat on back pull one knee to chest hold then repeat with other one ... variations of this like leg bent /straight, pull knee to opposite shoulder...this helps me , and swimming also helped.. later ,Bazz, Broad Beach

Cheers SMH. I have a longboard style 666 that I should use more. I've had some great small wave surfs on it too. Great fun on a quiet bank away from the crowds, or cruising along the beach, or even flatwater. Come to think of it, when I was using it heaps I never had this problem when i then jumped on the LB or SB....
And really, the discomfort is pretty mild at the moment, so I'll be careful not to exacerbate it while I'm looking into managing and (hopefully) fixing it.

Thanks Bazz... that makes sense. I'll use those moves. Scaffolding hey? I'll stop complaining about the rigours of my desk job.

Self management is the go Wavelength. Don't just wait for it to feel sore before you go off to see a physio. Around 20- 30 minutes a day or every second day and after a few weeks you will notice the difference.

I started doing 'Foundation Training' 5 weeks ago and it's the best exercise for posture and gives the body a great stretch (especially the hamstrings and back). My mate takes the class after working as PT and surf coach for one of our top surfers over the past 7 years. After stripping 27kg with 5 months of 5am cross fit circuits, I am focusing more on longevity and training smarter. Am keen to start yoga soon as my Mrs has been doing it for 4 years. Just don't want to be old aged and can hardly move.

Wise words from all the crew..def get an x-ray to see what is in there..

I had a bad fall off a ladder onto concrete from about 7' up....flat on my back (luckily didn't hit my head on the concrete) fractured my hip...no surf 5 months

The physio gave me stretches to do and I've add some of my own that I could do and felt relevant..now it takes me about 15 mins to do,morning and night and all good...especially before a surf.

Also when you get a flare up (read arthritis) Panadol Osteo and an anti inflamitary help as well..but I only need that every blue moon now

Do not google anything to with medical issues. Grom man that is just crazy advice
See a.specialist, or.two.and take their advice.

I suffered a bad back injury and broke my pelvis at the same time. The 666 helped me heaps after a solid year of rehabilitation. Now I do pilates program designed by a physiotherapist, not someone who.has done a two week course.

Stretching your glutes and hamstring will be your best friend,along with core exercise

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chrispy said..
Do not google anything to with medical issues. Grom man that is just crazy advice
See a.specialist, or.two.and take their advice.

I suffered a bad back injury and broke my pelvis at the same time. The 666 helped me heaps after a solid year of rehabilitation. Now I do pilates program designed by a physiotherapist, not someone who.has done a two week course.

Stretching your glutes and hamstring will be your best friend,along with core exercise

As to the above. That is the advise I was given.I have had back problems for years.

And I agree wholeheartedly about not going on the internet. You end up all sorts of symptoms!

Wavie SMH knows what its about,like him I've had the back OP L5 S1 and every back is different.

truly mate go and see a good physio, like i said all back issues are different,what works for one, may harm yours

a Physio will give you treatment or prescribe a exercise to target the area or he may say rest.

like the boys say self management is the way to go, if four days is straining your back,don't surf four days,if so pay the price.

Thanks gents.... there's some good stuff on here too that concurs with the best of the info above (The 666ers even have their own physio chipping in.)

www.seabreeze.com.au/forums/Stand-Up-Paddle/SUP/Old-guy-fitness/?page=1

Glutes, hamstring and that muscle that runs down the outside of your thigh all need stretching for my lower back pain. Paddle flat, don't arch - this came from a physio years ago when I saw them for a neck injury. He said the arch is just about the worse thing for wear and tear. Paddle as flat as you can and lift your eyes when you get back in the water.

Core strengthening is also good, but my back injury is a pars defect so a lot of the Pilates stuff actually makes my back worse. Kettlebells have worked for me.

And see someone about it.

Yes to all the above suggesting pilates and self management core exercises and stretches. Also had the back injury and the physio put me on a Pilates regime. I also made sure I swam heaps. (lucky me I came from a swimming background) Have never done yoga but I'm sure it would only benifit. As I can see it core strength, leg strength, and flexibility will keep you in the water for years to come and be able to compete and paddle rings around the young pups who will always see you as easy meat.

I have a problem with the muscles in my lower back tearing alot. Most of the time it is on the right side.
I had a bad fall from a tree when I was around 11. I fell from about 12 -14 foot and landed flat on my back.
I was a concreter in my late teens up into my mid 20's and for the last 10 years or so throw around cartons of beer and wine all day.

The little side bits of bone in the disc above my pelvis have grown at a odd angle and every now and then I will move in a weird way causing it to press on the nerves then it flairs up for a week or so.

I have had lower back pain for as long as I can remember. I always find it plays up more in winter.

Found some of the stretches described by Bazz61 helps. I try to do these for around 15 mins each night while the missus is watching neighbours or what ever
I have surfed my whole life from around 12 years old.
Also I know I am gonna cop it for this but, About 3 years ago I donned the Lycra ( Yes I Know ) But honestly It has made a big improvement and my back doesn't hurt no where near as much as it did before this.

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Locky24 said..

Also I know I am gonna cop it for this but, About 3 years ago I donned the Lycra ( Yes I Know )

locky photos or it didn't happen

come to think about it,,,,spare us

^^^

Nahh this is all your getting Cobra. Bike Porn at it's finest.

Can't have you blokes losing 5 kg's in spew and tears of laughter.

The only good thing about Lycra is when it jogs past in the morning ...... ...... suspending girl bits ...... ..... then Lycra is good shizz .....

Timely post as I hurt my back surfing yesterday. Good advice above, make sure you stretch hammies, piriformas, hip flexors and calves after surfing, not before. Pulling your knee to your chest and opposite shoulder when laying down really important. Wear a wettie with chest rather than back zip gives a little more flexibility and stops cold water entering the suit around kidney area. An interesting one- I tend to hurt my back popping up when on shorter/corkier boards, and find a heavy log better as it cruises into the wave earlier, is more stable on popup with a big 11" single fin, and 'hangs' just prior to dropping into the wave face giving you that little bit longer to get to your feet on a relatively flatter platform going slower. Easier on the back to surf as you tend to stand taller and use body weight to guide the board rather than a more squat, twisting motion that good shortboarders tend to use. After a long paddle out, sit up, grab your rails, push out your thoracic spine to make a 'C' shape withyour back, go gently, this reverses the hyperextension of the lower back when paddling. Wear a Paddleair vest, they do work, you just look like a walrus sitting on your board.