Kayaking, one of the best outdoor activities to enjoy in the summertime, can, unfortunately, be quite tough when you have lower back and shoulder pain. As with any activity that involves repetitive motion, there is a risk of developing pain in these areas. However, some exercises can help prevent or relieve this pain.
Here are exercises to help you enjoy kayaking when you have lower back and shoulder pain.
Sciatic Nerve Glides
The sciatic nerve is the largest nerve in the body and runs from the lower back down through the legs. In fact, sitting in a kayak for a long time can put tension on the sciatic nerve. This is because the nerve is in a stretched position for a long time. Sciatic nerve glides are a simple but effective exercise for relieving lower back pain (LBP).
This exercise helps stretch and strengthen the muscles that support the spine and the sciatic nerve. Here is how to do it;
- Lie on your back with your knees bent and feet flat on the ground.
- Take your right hand and place it behind your right leg just above the knee.
- Straighten your foot and leg out, and then bring your leg back in towards your chest.
- Then, take your left hand and place it behind your left leg.
- Gently pull your leg towards you while keeping your back straight. Hold for 30 seconds and repeat on the other side.
- Repeat this process 8-10 times per leg.
You should feel a stretch down your leg. You can also try and raise your hips higher than the knees when kayaking to reduce neural tension. Or, add seat cushions to your kayak to improve the ergonomics.
Dumbbell/Band Mid Row
Posterior chain strengthening is vital for the rowing mechanics of kayaking. The movement involves the hinging at the hips while the shoulder remains stable. The muscles used in this exercise are the gluteus medius, latissimus dorsi, and trapezius.
This exercise can be completed with a band or dumbbell.
If using a band,
- Stand in the center of the band and hold the band with both hands.
- Hinge at the hips and bring your torso down until it is parallel to the ground.
- Keeping your back flat, row the band up to your chest.
- Slowly lower the band back down to the starting position.
- Complete 3 sets of 10 repetitions.
If using dumbbells,
- Hold one in each hand.
- Hinge at the hips and bring your torso down until it is parallel to the ground.
- Keeping your back flat, row the dumbbells up to your chest.
- Slowly lower the dumbbells back down to the starting position.
- Complete 3 sets of 10
Fixing paddles on a swivel to the kayak also helps with rowing mechanics and alleviates some shoulder pain when rowing.
Band Pull-Apart
Scapular stability helps improve the rotator cuff muscles’ performance and ensures the shoulder blades move correctly. The band pull-apart is a great exercise for targeting these muscles.
This exercise can also be completed with a band, and here is how to go about it;
- Stand tall with your feet shoulder-width apart, holding the band in front of you with your arms extended straight out.
- Pull the band apart, keeping your arms straight. You should feel a stretch in your chest and shoulders.
- Hold for 2 seconds and then slowly release back to the starting position.
- Complete 3 sets of 10 repetitions.
Bottom Line
Your kayaking experience doesn’t have to be married by lower back and shoulder pain. These 3 exercises will help prevent or relieve this pain so that you can enjoy your time on the water.
Cawley Physical Therapy and Rehabilitation has over 2 decades of experience in personalized physical therapy services. Whether you are dealing with arthritis, lower back pain, neck pain, shoulder pain, etc., we can help you! For more information, call 570-208-2787 or email cawleyptfrank@gmail.com.
