How You Can Participate In Water Sports with Back Pain

Summertime Fun: How You Can Participate In Water Sports with Back Pain 

Are you looking to beat the heat this summer? Do you want to enjoy some water sports but are nervous to do so because you have back pain? Well, here are some tips to help you participate in water sports with back pain.

Participate in Water Sports with Back Pain: Swimming

For those with back pain, swimming is a gentle form of exercise, as well as a fun way to cool off in the hot summer sun. However, incorrect form while swimming can make your back pain worse. Here are some tips to help keep your back pain to a minimum:

  1. Use Correct Form

It is important to use the correct form when swimming all strokes. However, one has to be even more careful when swimming from strokes. According to Spine Health, front strokes cause the lower back to remain hyper-extended, and the neck to be jerked backward. Therefore, it is important to keep the body level and neck straight when swimming.

  1. Proper Breathing Technique

Instead of jerking the head up to take a breath when swimming, it is advisable to roll the body to the side, keeping the chin tucked in.

  1. Avoid Diving into Shallow Water

This can result in serious head and neck injuries. Avoid diving, especially when you are unsure of how deep the water is.


Kayaking and Canoeing

  1. Stretching

In order to keep your back from becoming stiff, simple stretches before and after rowing are a good idea. They can also help prevent cramps, strains and muscle aches.

  1. Don’t Overdo It

Don’t overestimate your abilities. If you are a beginner, stick to calmer waters or make sure you have an experienced guide with you.

  1. Use Correct Form
  • Sit with good posture – straight with relaxed shoulders
  • Legs should be together against the footpegs, and the knees bent slightly. This allows for improved torso rotation and easier paddling
  • The legs and torso should do most of the work



If done incorrectly, surfing can strain the back and neck. Here’s how to participate in this water sport with back pain.

  1. Stretch and Warm Up

This can help reduce the chances of making the back pain worse, and can help make the surfer more flexible.

  1. Take it Easy

It is important to know when to stop. If the back pain starts to flare up, the surfer should take a rest or stop completely.

Wakeboarding and Water Skiing

  1. Learn How to Do it

Due to the fact that these water sports involve being pulled by a boat at high speed, it is important to learn the proper techniques required in these water sports.

  1. Stretch Before and After

Stretching the hip flexors and hamstrings is very important in order to avoid straining the lower back while wakeboarding or water skiing.

It is important to keep in mind that even if all precautions are taken, there is always a chance for injuries to occur. If someone wishes to participate in water sports with back pain, they have to be extra careful and listen to their body to avoid further injury.

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