Hi guys, last week I spent lot of hours windsurfing and it was one of the first of the season so last week-end I got a huge and painful back strain that it's starting to go away only now.
I am 33 and this is the first one.
Have you ever had this problem? How did you get rid of it?
DO you do anything special in the gym to prepare your body for a nice 2 hours ride on a windy day?

I try to sail as much as possible to prepare myself for a nice 2 hour sail. Nothing like doing the actual thing to improve your core body strength.

PS - If you're still uphauling your sail make sure you bend the knees and straighten the back prior to putting any tension at all on the uphaul rope .

EDIT - oh a good harness helps too.

give this ago,
the method is amazing for spinal 'fitness' & disorders..

http://www.anatbanielmethod.com/products-by-area.htm


good luck

redcord or trx is ideal. Have a look at links below.

Can get them online

www.redcord.com

we do it our clinic it is awesome.
www.physica.com.au/?mod=redcord

Core muscle strength.

Forget about doing situps (unless you want the Peter Andre look), it alll begins by how you use these hidden little numbers that sit below your abs and how you engage them. This also includes the use of your glutes and hip flexors.

There are a whole heap of exercises to do and many of them involve many minor, almost unknown movements. It is how you engage these muscles and use them when the real moments of stress begin.

Have been looking at this program, and although I cant yet bestow the virtues of this program (still recovering from knee surgery) it seems to look good and incorporate the right exercises -
www.totalsurfingfitness.com/

Looking at how people like Kelly Slater can remain on the game at his age seems to indicate he must be doing something right.

I've injured my back a few times and it has taken me years to

Thank you so much for the useful tips and I am glad I am not the only one with some "old" parts ...
Anyway today I am going to a chiropractic and I am f... piss off.
There are almost 20 Kn and I got also a new board that I didn't try out yet ...

A dose of HTFU does wonders too!

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Sailhack said...

A dose of HTFU does wonders too!

LOL ... I know
I have been to the chiro today, I feel like brand new.

Try these !

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shi thouse said...

Core muscle strength.

Forget about doing situps (unless you want the Peter Andre look), it alll begins by how you use these hidden little numbers that sit below your abs and how you engage them. This also includes the use of your glutes and hip flexors.

There are a whole heap of exercises to do and many of them involve many minor, almost unknown movements. It is how you engage these muscles and use them when the real moments of stress begin.

Totally agree with ****house, been through this myself. Prob best to see a specialist sport person to get you started, but once you have been shown the wright way just do em yourself at home as part of your regular workouts

Me no doctor, but I've had serious back problems for 25 years and still sail a lot. I suspect every single back problem is different, as it is an extremely complex 'joint'...

I find the boom height makes a difference here. Just half-inch is a bit deal for me (i.e. a bit higher and I hang more and feel better, I think). Harness position too, of course.

I also find small things like varying the grip once in a while helps, from under to over, etc. Probably changes the muscle usage, not sure. Do not sail for a mile before gybing: at first do a few tacks to see how the back will be before you go too far.

If the pain is smack in the middle of the spine, acute or gets worse with certain movements: stop right there, see a pro. Just to be on the safe side. Nice generic advice, huh?

If the pain is like cramps, asymmetrical, more like on the side of the spine than the spine itself: then one hopes it's only a muscle strain of sorts and will go away with plenty'o time and loving care.

In all cases, lying on the back with the legs up, and sometimes sleeping with a pillow between the hind legs helps rest the lower back area.

All the best mate.

Thanks guys for all the tips, really appreciate.
I will have an RX Friday but the chiro said I shouldn't have any Hernia. He streched my back a couple of times two days ago and now is getting better, still have a small pain when I twist.
I will start a fisio session Friday too and the doc said I should be able to be back on the new board before end of month. Hope so ...

Once you are back & about..try a couple of weekly yoga classes, great for flexibility & stretching. I've got spurs in lower back & seems to work a treat especially if your teacher knows your problems etc

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albers said...

Try these !

I wouldn't survive without the first one! I do them every am generally plus throughout the night if I start to get a headache..it stops it..sometimes every 2hrs through the night after a sail as I start to seize up..

I've also found that with lower back pain, a bucket/seat harness suits me better than a waist harness.