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  1. #1
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    Lower Back Pains

    Disclaimer: I understand the common answers will be: You are getting older, deal with it. You are not in the shape you were in in your early to mid 20s....

    But dudes, this past week, after surfing those strong winds and hauling a plank 2 miles back up the beach in sideshore wind, My lower back has been aching. It seems to get better once I get a day off from surfing, but after another session this morning, this lower back is super tight and cramped up... It doesn't help that I spend most of my work days sitting in a leather executive chair, while displaying terrible posture and leaning forward for 7-8 hours...

    But man, what do yall do to ale these lower back pains. It's definitely paddle pains. Tuesday, like I said, albeit if facetious, I got like 100 waves. Now the back is paying for it...

    I have never had these issues really. I thrashed myself day in and day out for 10 straight years. All the compression I put on my back probably didn't help, but man, it's catching up...

    What do you boys do to prevent or recover from this....

    And I have a pretty new mattress, but I feel like that doesn't help my cause either. I stay waking up with a stiff neck and stuff.

  2. #2
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    How's your posture? Believe it or not, a small brace and a nice pair of orthopedics will really make a huge difference. Avoid flip flops for a bit.

  3. #3
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    Quote Originally Posted by MichaelJR View Post
    How's your posture? Believe it or not, a small brace and a nice pair of orthopedics will really make a huge difference. Avoid flip flops for a bit.
    My posture is terrible. And as soon as I get home from work I am in boardies and flip flops 7 days per week. Ugh.

  4. #4
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    Quote Originally Posted by zach619 View Post
    My posture is terrible. And as soon as I get home from work I am in boardies and flip flops 7 days per week. Ugh.
    Yeah man you're asking for it with that combo. Mind if I ask you how much you weigh?



    They have ones that are more discreet, but what it's going to do is force your shoulders back. It fixes that slouch which is the cause of most back pain long term. Fix that, and you're much better off. Losing weight is going to help quite a bit.

    I can't stress the importance of the shoe thing. Combo that with the brace and you're going to feel 10X better.

    And if the day comes you're 100% wearing flippy floppies (I wear them quite a bit too), get into a pair of these



    Anything rider puts out is A+.

  5. #5
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    Quote Originally Posted by MichaelJR View Post
    Mind if I ask you how much you weigh?
    See previous comment, but i'm 5'9 and around 160 right now. I was at my healthiest, bruce lee weight at around 152-155. But that was full on six pack, surfing 7 days per week, 365 in my hay day... I did notice that slowly, over the past 2 years since I move back east, I gained weight without really knowing it. As of 2.5 months ago, I was almost 180... I don't own a scale, so the wife and I were walking through walmart, and I have a little ghetto in me, so as we walked past the scales, I just pulled one out of the box, slapped it on the ground, set it to zero and when I stepped on it, I was like WTF????? I blamed the damn machine... Took a different one out, convinced it was wrong, but no... it was me... So for the previous 2 months, I have been eating almost no carbs. No sodas. Half the time, I was just skipping breakfast, eating a minimal lunch... Basically losing weight the wrong way, but hey, like I said, I am back to 159 i think last I check and I at least have a 4 pack. Can't quite get those bottom two to show themselves, but I am still impressed with what I have done in 2 months....

    With all that being said, I think putting 15-20 extra pounds on a 5'9 frame really put stress on my core area. Since age 5 or so, I had a core that felt like a brick wall. Now, although the weight isn't on there, I can tell that it's not nearly as strong as it has been in the past....

    But with minimal surf around here all the time, the full time job, the wife and 2 years old daughter, and just life, I just haven't been able to find time to get active regularly. Ran a few times over the past couple months, but nothing with any kind of regularity. I have just gotten sucked into the "American" way of life. Where it's work work work, get home, have dinner with the baby and wife, read bedtime stories and all that, so before you know it, the sun has set and I am parked on the couch with a beer in hand trying to enjoy the last couple hours or the night before having to rest and repeat. It's our busy season, so I usually work 5 days one week and six the next, so by the time the weekend hits, its usually yard work and house upkeep in the morning, hit up the depot or something, then go to the beach with the family, surf if im lucky....

    Its just life my dudes. Im not a care free 25 year old chasing waves every day.... I used to mock friends of mine, who slowly, or quickly got out of shape... Like, dude, WTF? How did you let that happen? Now I understand. Compared to my homies from youth, I am by far in the most tip top shape. I mean, at least I got the 4 pack going. My other friends literally look like they are on deaths door. I mean, I'm talking these dudes are pushing 100lbs more than they were in college.

    But at any rate, I know there is no easy solution. And like I said, every day that goes by that I don't surf, it feels better and better and better... But that is not a pattern I want to follow. I just wanted to know what you cats do when the back starts tweeking. I have just never had to deal with it... I most certainly should have taken some advil this morning. Shame on me.... And that glass of scotch before bed last night was probably not the best night cap and was a detriment to my hydration and general well being, but f' it.

  6. #6
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    Quote Originally Posted by zach619 View Post
    See previous comment, but i'm 5'9 and around 160 right now. I was at my healthiest, bruce lee weight at around 152-155. But that was full on six pack, surfing 7 days per week, 365 in my hay day... I did notice that slowly, over the past 2 years since I move back east, I gained weight without really knowing it. As of 2.5 months ago, I was almost 180... I don't own a scale, so the wife and I were walking through walmart, and I have a little ghetto in me, so as we walked past the scales, I just pulled one out of the box, slapped it on the ground, set it to zero and when I stepped on it, I was like WTF????? I blamed the damn machine... Took a different one out, convinced it was wrong, but no... it was me... So for the previous 2 months, I have been eating almost no carbs. No sodas. Half the time, I was just skipping breakfast, eating a minimal lunch... Basically losing weight the wrong way, but hey, like I said, I am back to 159 i think last I check and I at least have a 4 pack. Can't quite get those bottom two to show themselves, but I am still impressed with what I have done in 2 months....

    With all that being said, I think putting 15-20 extra pounds on a 5'9 frame really put stress on my core area. Since age 5 or so, I had a core that felt like a brick wall. Now, although the weight isn't on there, I can tell that it's not nearly as strong as it has been in the past....

    But with minimal surf around here all the time, the full time job, the wife and 2 years old daughter, and just life, I just haven't been able to find time to get active regularly. Ran a few times over the past couple months, but nothing with any kind of regularity. I have just gotten sucked into the "American" way of life. Where it's work work work, get home, have dinner with the baby and wife, read bedtime stories and all that, so before you know it, the sun has set and I am parked on the couch with a beer in hand trying to enjoy the last couple hours or the night before having to rest and repeat. It's our busy season, so I usually work 5 days one week and six the next, so by the time the weekend hits, its usually yard work and house upkeep in the morning, hit up the depot or something, then go to the beach with the family, surf if im lucky....

    Its just life my dudes. Im not a care free 25 year old chasing waves every day.... I used to mock friends of mine, who slowly, or quickly got out of shape... Like, dude, WTF? How did you let that happen? Now I understand. Compared to my homies from youth, I am by far in the most tip top shape. I mean, at least I got the 4 pack going. My other friends literally look like they are on deaths door. I mean, I'm talking these dudes are pushing 100lbs more than they were in college.

    But at any rate, I know there is no easy solution. And like I said, every day that goes by that I don't surf, it feels better and better and better... But that is not a pattern I want to follow. I just wanted to know what you cats do when the back starts tweeking. I have just never had to deal with it... I most certainly should have taken some advil this morning. Shame on me.... And that glass of scotch before bed last night was probably not the best night cap and was a detriment to my hydration and general well being, but f' it.
    Well, it's certainly not your weight.

    I'd get one of those braces, footwear adjustment, as everyone above was saying try yoga, stretching, etc. Just plain old swimming might do a lot of good.

  7. #7
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    I get a tight lower back when I get lots of water time. What helps me is this: Take Aleve, soak in a epsom salt bath, stretch really good, especially laying on your side with your leg / knee bent and pulled all the way to the side and toward your stomach / chest with your torso and head facing the other direction, alternate laying on both sides doing this.

    Also, stretching your hamstrings is really good at helping lower back pain, lots of different ways to do that, mostly common sense there. If you have someone to help you, you can have them push your legs further and have them hold in place till you can't stand it anymore. Go slow and hold your stretches for a good amount of time. None of it really cures it immediately but it will help some for sure. At least you will recover faster if you don't hurt yourself in the process.

  8. #8
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    Quote Originally Posted by DawnPatrolSUP View Post
    I get a tight lower back when I get lots of water time. What helps me is this: Take Aleve, soak in a epsom salt bath, stretch really good, especially laying on your side with your leg / knee bent and pulled all the way to the side and toward your stomach / chest with your torso and head facing the other direction, alternate laying on both sides doing this.

    Also, stretching your hamstrings is really good at helping lower back pain, lots of different ways to do that, mostly common sense there. If you have someone to help you, you can have them push your legs further and have them hold in place till you can't stand it anymore. Go slow and hold your stretches for a good amount of time. None of it really cures it immediately but it will help some for sure. At least you will recover faster if you don't hurt yourself in the process.
    You do all the stretching and stuff after the surf or before or both? When I was competetive in surfing, I used to do the "yoga for surfers video" for about 10 minutes before I would go out on good days. It really helped me back able to grab the rail and have better form, since by nature I am not flexible whatsoever. I was mostly doing hands free airs just because it was uncomfortable to reach down that far and grab the rail, so doing that video for a few mnutes before hands really released a lot of the built up tension. Especially in the spine.

    But on the real, I can barely touch my toes with my legs straight. It's kind of ridiculous. The wife is always like, why can't you stretch like this, or put your palms flat on the ground with your legs straight. I usually reply, because your hips are different, and I have a p-enis.

  9. #9
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    Quote Originally Posted by zach619 View Post
    You do all the stretching and stuff after the surf or before or both? When I was competetive in surfing, I used to do the "yoga for surfers video" for about 10 minutes before I would go out on good days. It really helped me back able to grab the rail and have better form, since by nature I am not flexible whatsoever. I was mostly doing hands free airs just because it was uncomfortable to reach down that far and grab the rail, so doing that video for a few mnutes before hands really released a lot of the built up tension. Especially in the spine.

    But on the real, I can barely touch my toes with my legs straight. It's kind of ridiculous. The wife is always like, why can't you stretch like this, or put your palms flat on the ground with your legs straight. I usually reply, because your hips are different, and I have a p-enis.
    I stretch as often as I can. I do a little when I get out of the shower, hot water loosens the muscles up. I do it when I'm watching TV sometimes, I do it before and after surfing or any exercise, I do it before any big days of surfing, I do a little on the beach before paddling out, whenever I think of it really.

    Start by trying to stretch with your legs straight and get to the point you can touch your toes with no problem. If you can't do that, expect back problems.

    Have your wife push down on your back to help you out, hold the stretches until you can't stand it anymore. No pain / no gain. You don't have any serious back issues from the sounds of it, so don't worry about injury. Stretching hurts till you do it regularly, then it will start to feel good and you won't want to go without it. It's the only thing that keeps my body loose and feeling good. That and a fat spliff and a few beers...

  10. #10
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    Quote Originally Posted by DawnPatrolSUP View Post
    I get a tight lower back when I get lots of water time. What helps me is this: Take Aleve, soak in a epsom salt bath, stretch really good, especially laying on your side with your leg / knee bent and pulled all the way to the side and toward your stomach / chest with your torso and head facing the other direction, alternate laying on both sides doing this.

    Also, stretching your hamstrings is really good at helping lower back pain, lots of different ways to do that, mostly common sense there. If you have someone to help you, you can have them push your legs further and have them hold in place till you can't stand it anymore. Go slow and hold your stretches for a good amount of time. None of it really cures it immediately but it will help some for sure. At least you will recover faster if you don't hurt yourself in the process.
    Pretty much concur w/ DPSup..
    1. Stretching is especially important before and after. If you have heated seats in vehicle, fire'm up.. it will help the pre sesh stretch (warm shower will help also).
    2. I also pack a few of those "soft ice packs" and after sesh put one on my lower back and one on my knees (those are the usual bothersome areas - sometimes on shoulders) for the drive home.
    3. General up keep and preparation, Keep your core strong & flexible via "off day work". I do situps, pushups, lunges, various stretches, etc.
    4. Aleve when necessary.
    5. You should expect some soreness. Just wait until you get even older
    Last edited by capecodcdog; Jun 5, 2014 at 08:14 PM.