| Healthy Back and Surfing |
| Thursday, 03 January 2008 | |
 8
out of 10 people in the US experience low back pain. Our seated society
spends an unprecedented amount of time in poorly flexed
posture--sitting in front of computer monitors and television screens.
Fortunately, sports such as surfing allow us to use our bigger muscle
groups, extend our spines, and get out of the seated position.One area of the body prone to strain and re-strain during surfing is a part of the low back known as the Sacro-Iliac joint (SI joint). This is where the base of the spine connects with the pelvic region. This area is vulnerable to injury due to extreme changes that occur in the spine while surfing, from full extension (during paddling) to full flexion (while getting to your feet or curling up deep in the tube). This repetitive activity tends to strain major ligaments of the SI joint if the surrounding muscles and soft tissue structures are not properly warmed up. Symptoms of a strain to the SI joint include the following: 1. Low back pain primarily on one side radiating into the buttock and hip region. 2. Possible radiating pain or numbness into a portion of the leg. 3. Achiness or fatique after 1-2 hours of surfing into buttock/hip region. 4. Intermittent sharp shooting pain in the same area when getting up from a seated position. Causes of SI joint strain include the following: 1. General de-conditioned state, causing laxity or instability of the SI joint. 2. Poor postural habits (e.g. sitting with one leg crossed over the other). 3. Repetitive strain from extreme range of motion (mentioned above). 4. Decreased flexibility of the hamstring and piriformis muscles. For surfers, there are two main keys to keeping the low back and SI joint region healthy. One is to maintain good spine stability and strength through some basic exercises; the other is to make sure that you warm up properly prior to surfing (especially as you age). Consistent execution of these simple activities greatly reduces the chances of injury and keeps us feeling good out of the water as well. Furthermore, try to be aware of your daily postural habits. For instance, if you tend to sit too long, try to take frequent standing or walking breaks. If you have to bend over for extended periods of time, (Shapers beware!) stand up and extend the spine from time to time. And finally, overall wellness including a balanced diet, exercise and sleep are all essential to remaining injury free. With regard to low back pain, you've picked a great sport in surfing because we move with great ease in the water, while having a great time. This will hopefully help keep your spine healthy and strong for a long time. Stephanie Hoffman MS, PT La Jolla Shores Physical Therapy |
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