Surf Series: Back Injuries


The third most common injury that we see in surfers (and also the general population!) is a sore lower back. The core (which includes the back, which a lot of people don’t think about) is responsible for your balance and stability on the board, and having weaknesses throughout the core can lead to lower back pain. The most common form of lower back pain when surfing is characterised by tight, spasmy muscles and a constant dull ache, and is most often caused by an over-arching low back and very stiff upper back.

But never fear – get going on the three exercises below to strengthen your core and back, and you’ll be right as rain!

Check out the video on these exercises too! Click here.

Exercise 1: Pelvic Tilting

Yep, kinda like thrusting. This seems so simple and insignificant but is one of the most important exercises you can do for you lower back. The goal is to move your back in the direction it never moves in, improve mobility, plus it turns on your deep core muscles without you having to think about it. Multi-tasking at it’s best - simply imagine that you have a tail and you're 'tucking' it.

Exercise 2: Book Openings

Improving the mobility of your upper back will take a lot of load off your lower back. This exercise can be done anywhere and is great at free-ing you up. Focus: don’t let your hips roll back, keep them stacked throughout the movement.

Exercise 3: Childs Pose

The yogis know. Stretch out those over-active back muscles by embracing your inner child and spending some time on the floor in a nice comfortable stretch. Add to this stretch by moving both hands to one side of the body, then the other to work slightly different muscles.

Are you a surfer, or wanting to get in to surfing? Book in to see us today for our help - book online here, or call us on (08) 9448 2994.

#surfing #anklemobility #ankle #surf #surfphysio #physio #physiotherapyperth #physiotherapy #perthphysio

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