SurfPulse » Back

Will surfing aggravate my bulging disc?

beth — Sun, 22 Jun 2003 00:00:00 +0000

Beth,

I am a 43-year-old male, who has been surfing for 15 years, the past seven years at OB. Last year I developed a protruding disc at L5 (lower back) pushing on the sciatic (s1). A couple of shots of cortisone took care of the sciatic nerve compression and physical therapy is taking care of the disc. Will surfing aggravate the condition (provided one is in good shape and conditioned)?John A.

ANSWER:Hey John,

I am glad you are feeling better. Back pain is a bitch! As for whether or not surfing will re-injure you, I don’t’ know. My hope is no, but it depends on how well it healed and whether or not you only “fixed” the injury itself and did not care of the reason as to WHY you got injured in the first place. Getting a cortisone shot will acutely help the problem but hopefully physical therapy strengthened, stretched, and got to the root of the injury! Did you end up figuring out why you initially got injured? Did you fix those weaknesses, so this injury doesn’t happen again?Hopefully, you have been strengthening your trunk area (abs, back, butt, etc.) and stretching a ton to avoid re-injury. If so, surfing may not injure you again. If PT was pretty passive and just focused on the acute injury, surfing may exacerbate the injury. So ask yourself these questions and then make an educated decision. As for surfing, start slow and make sure you continue your exercises afterwards (i.e., stretching, etc.)!Let me know what you think.Hasta,

Beth( Posted 6-22-03)

How can I duck-dive without aggravating my back?

beth — Wed, 09 Apr 2003 00:00:00 +0000

Hey, Beth.

My duck-diving is starting to really kill my back.

In heavier surf, I have for years been using a deep duck dive, which employs one foot on the tail and my two hands grabbing the rails of the board up near the front. I find I get much better scoop (and thus greater depth and speed) than the standard push-with-the-knee technique. The problem is that when you’re kicking down with your foot and pulling up with your hands, the fulcrum is your lower back. And it’s just like stooping over to pick up a pile of books. Ouch!

Now that I can’t get away with that any more, have you got any ideas for me? duck-dive ergonomics?

Thanks, Bertrand

ANSWER:

Hey Bertrand,
I have not yet had any low back problems while duck diving in bigger, heavier surf (yet!). I actually just got out of the water—and probably did 1,000 duck dives at Ocean Beach—and my back feels okay. I am pretty religious about going to yoga 2-3 times per week and doing my sit-ups 4 times a week to keep it all strong. You should consider a regular stretching and abdominal work out program.

However, I just asked my fiance, who is a 20-year-plus surfer dude, and he has had similar complaints of back pain while duck diving. He claims that his back bothers him most when he starts his duck dive a bit too close to the white water, so he is unable to get the nose of his board (and the rest of it and his body) deep enough. This results in an exaggerated arching of the back to resurface quickly. He has been trying to start his duck dive about 5 feet earlier so he can get everything underneath the oncoming white water sooner (and deeper) to avoid the impact of the white water. Then you don’t have to push up through the impact of the white water that just hits you. It is definitely worth a try.

As for pushing down with the knee, that seems to only work in really small surf and I try to avoid it as much as possible.

I hope this works. Let me know.

Hasta, Beth
(Posted 4-9-03)

Help for lower back problems?

beth — Thu, 04 Apr 2002 15:20:09 +0000

QUESTION: Help for lower back problems?

Hi Beth,

I’m hoping you wouldn’t mind answering a hopefully brief call for help. I’m 28 years old and have had on-and-off lower back problems for the last year. I’ve been to physical therapy and chiropractor but the pain always returns. I have almost-2-year-old twins which seem to have coincided with the back pain. Lifting and carrying them hasn’t gotten any easier as their size increases. My only relief from the depressing pain is a good surf. Anyhow, my dad has also experienced chronic lower back pain and suffers from a couple bad lumbar disks. I am no small guy at 6’3″ and 280 pounds, but am very active and have played sports my entire life (football, wrestling,

soccer and now surfing).

First, are there any genetic tendencies for lower back problems? Second question, I have a limited amount of free time each day (15-30 minutes) which I use to stretch and strengthen my core (crunches, leg raises). What can I do during those 15-30 minutes to get the most bang for my buck, so to speak, and avoid this repetitive on-and-off again problem?

I appreciate your time and response!!!

Good surf to you,

Gioni

ANSWER:

Hey Gioni,

I am stoked that you signed up for my first class. A little hands on help with strengthening your abs should help out.Have you been to a doctor yet and gotten a diagnosis on your back problems. Degenerative disc problems, from what I have heard, can be hereditary so you may want to get an x-ray of your spine. PT and Chiropractic work can be quite helpful along with a good stretching and strengthening regime. It would be way helpful for you to know exactly what it is that you have so that you don’t do any further damage to the low back area through exercise and stretching. Some exercises can be way helpful while others can be debilitating.Even if you have limited time per day, a little is better than nothing. If you can figure out the best exercises and stretches specific to you, you should be able to squeeze them in every day. But remember, you may need to allow yourself a bit more time so that you heal your back problems and don’t become an “old man” and are unable to be active with your kids. Good luck and I look forward to seeing you in May!

Hasta, Beth

(posted 4-4-02)

My back hurts while sitting on my surfboard. Any suggestions?

beth — Fri, 22 Feb 2002 15:20:09 +0000

QUESTION: My back hurts while sitting on my surfboard. Any suggestions?

Sitting on my longboard waiting for waves causes me lower back pain. I try to vary my position but that doesn’t seem to help or last long. It is the same type of pain I get when I sleep on my stomach with pillows under my upper body. I do the stretch where I lay on my back and bring my knees up to my face, but I don’t think that has much effect. Anyideas?

- Al

ANSWER:

Hey Al,

Sorry for the delayed response, I just got back from Hawaii. I do have several suggestions for this. I would start an ab strengthening program and really focus on strengthening your lower abs (belly button and lower). Strength here will help you sit up taller and also protect your low back. I would also focus on strengthening your upper body postural muscles (rhomboids, lats, triceps) andstretching out your chest, bicep, and forearm muscles. This will help you sit up taller and avoid the dreaded slouch while sitting on your board. Not to mention this will help take pressure off of your low back.

I would definitely start stretching more. That one stretch is good but not enough. I have started doing yoga 2 times per week and it is helping a ton. You will learn a ton of new stretches and be amazed with how much taller and more open you feel.

I am giving a seminar on March 5th at Aquaholics in SF at 6:30 pm that will be teaching all of the things I just mentioned. Check out surfpulse.com for more info.

Good luck and happy surfing.

Hasta,

Beth

My back hurts when I surf. What can I do to loosen it up?

beth — Thu, 12 Jul 2001 15:20:09 +0000

QUESTION: My back hurts when I surf. What can I do to loosen it up?

Beth, I have spondotheosis, or some scar tissue between my discs that is causing one to push out a bit. It’s a chronic condition, meaning I have had it all my life. Surfing seems to aggravate it. I was wondering what I could do to loosen it up. My glutes overcompensate and the hip flexors, as well. The whole lower back is a knot. Please help.

Michael S., San Francisco (7/12/01)

ANSWER:

Hey, Michael. Since this has been a chronic condition, I am sure you have tried many avenues of rehab, so I apologize if I am repeating what others have told you. When you say push out, do you mean bulging disc? You and I may need to email each other back and forth a few times to figure this one out. What else causes pain? Have you tried strengthening your lower abdominal region? Have you tried yoga or some sort of stretching method or does that cause pain?

Prolonged stretching may be key to aid in the breaking up of scar tissue but you need to be careful as to not over-stretch or aggravate the area. Have you tried massage or body work? I have a great guy here in Mill Valley who is amazing and has done some serious work on my shoulders which have bothered me since I was a competitive swimmer. Let me know if you want his name.

So basically, email me back with the answers to these questions and we can go from there. I definitely need to know what you have tried and what the doctors have told you to do.

Have a great weekend.

Beth