Evening all,
I've got a crook back and keen to know if others are aware of any core strength training program specially designed for SUP? I've got the web-book from Jon Ham in the US, but it's not focussed on core strength.
I've only been into SUP a couple of months and have hurt it again (after 4.5 years without standing on a board, I'm a bit upset about it) - seems to be the torsion in the sacro-illiac joints from the twist and pull when paddling that affects things. Any advice on back gurus in Vic also appreciated
cheers

MickV said...

Have you tried Pilates Tang. It is singularly the best exercise for a bad back that I have found.
Find one that is run by a Physio that can asses your injury.

i spoken to a few people and small surf, slow turns with paddle useage seems to give sore lower backs
cheers

Definately don't muck around with back pain, I vouch for the physio run pilates. It certainly isn't the cheapest pilates in town but they will tailor routines and exercises to you and the areas you need to focus on. My work has been all physical in the constuction industry and I have used these things on and off as required for the last 15 years. The key thing is that it is run by a physio, this can't be stressed enough!!!!

I swear my lower back pain is caused by sitting around doing nothing, but helped immeasurably by SUP. But then again, I'm no doctor.

Hey AA,

Until you have an MRI and investigate what is goin on you dont know what the full extent of the issue is.

In my case they swore it was an L4 L5 bugle!

I agree about the dont sit and do nothing. In my case I am currently doing physio to keep up range of motion inc swiss ball and walking daily.

Loose any weight if you can always helps.

Most GPs havent got a clue all they do is treat the symptoms not the root cause.

Phill

OG SUP said...


Most GPs havent got a clue all they do is treat the symptoms not the root cause.

Yeah Phil, not knowing kills you! Look under EVERY ROCK - there is a solution somewhere. It is just finding the right one for you! Losing weight makes a HUGE difference but not easy to do with beer and pies EVERYWHERE!

My wife is the the medical game and she tells me good GP's are very, VERY hard to find.
In fairness they are often expected to be experts at everything. If you hear of a good one it is worth sharing! Like anything - do your research and watch those bugle's!

Gentlemen, that's much appreciated.

I probably should say:
1) I had bad sciatica out of nowhere every 6 months for a couple of years then in April 03 picked up a mal and "click".......had all the tests and had bulges at L2/3, L4/5 and at L5/S1. Until I got the head radiologist to re-examine my CT scans they thought I was fine - the radiographer had missed half of the issues in their report. Then I got an MRI that showed it all.
2) My other half is a GP (a good one apparently, AA and Phill!) so I have a few contacts, and have seen Gary Speck (thanks, Phill) who gave me a 50/50 chance for an op and a string of others who said you're not the one/I can fix you up/won't make any difference/who are you insured with? It was lucky, actually, as she went to uni with that head radiologist.
3) to the tune of "I've been everywhere, man"....I've tried osteos, physios, myos, massage, acupuncture, bowen, reiki, pilates, yoga, shiatsu, to name a few. I did pilates for quite a while (with a number of physios) but found it so mind-numbingly boring.

For any other sufferers, the best thing I did over the past 7 years of this damn thing has been to give away the office job, renovate the house, bodysurf 4-5 times a week and do heaps of yoga. I probably should take more of my own medicine.

AA - what's MTB?
Phill - hope you get better soon - all the chaos in my back has given me a bit of muscle/nerve interactive hell too
Shunter - if your sciatica turns out like mine, look out - hope yours improves
laceyslane - I used to much prefer large waves and big quick turns, but that's all over now...I think the last big hook I did was in April 2003....your implied advice appeals most, I must say.

Sounds like I need to get back into pilates, yoga and flat water for a while. A good mate has a quirky back and he rides very short boards that go with him, so I nabbed a 9'6' Naish hoping it would come with me more too. Looks like I should keep it in the rack for a few months.

Thanks very much, everyone - wishing you all good strong backs for years to come.
cheers
Tang

Core strength exercises are not the way to recover from pain or injury. Proof. Big strong blokes still get back problems. Flexability exercises are not the way to go either. Forget pilates, yoga ect untill you are really free of pain and feeling great .That time will come if you get things straight.

I've had a long adventure with "the" pain, recovery, pain again life of a bad back sufferer. Herniated disc- back spasms - weeks in bed - no surfing for a year ect. (5 years ago now) The one and only way to build true body strength is through correct posture. Strangely very few doctors or clinics teach this but many books are written on the subject and you can even find a tone of great exercise on you tube. I wish I understood what 10 years ago what I do now.

Search the internet and you will easily find them. A good book to start is Pain Free by Pete Egosque but theres heaps of posture realignment stuff on the net. Become familiar with all the simple recovery exercises ie Mckenzie and learn why they work. The majority of the common excecises are designed to put the s curve back into your back and they do work. Also the muscles need to be switched on and theres many ways to do this. If a physio tells you that you must build up certain muscles or muscle groups - believe me- he or she is wrong. You will go down the pain again path.

SUP is seriously heavy work so do not treat it as a rehabilitation exercise.

The most tricky thing in recovery is serching through the miriad of programs that doctors or alternitive quacks will give you - at high cost. Sometimes you give them full faith only to realise later they are not worthy.

Hope this helps - keep riding waves.

From someone who has a lower spinal injury I cannot stress enough that your first course of action is to find out exactly what is wrong with your back. Get your GP to refer you to a good neurosurgeon and take along your xrays and mri's and get their advice and guidance. If they are a good surgeon then it is likely that they will forward you to a good physio and possibly put you on some sort of medication to assist your recovery/treatment. I have an exceptional neurosurgeon who takes care of me and she will not operate until I have no other option. Sup has pretty much kept me off the operating table for over 2 years and with the exception of a couple of small setbacks all is still going well and I am now even back riding a surfboard. This has only been possible with the help from a very good gp/surgeon/physio.
I reckon 80% of the population have a "bad back" but there are bad backs and there are spinal injuries/degeneration - find out what you have and just take things slowly with the sup until you know where you stand. Surfing is great fun and it really is a way of life to a lot of us BUT at the end of the day walking and providing for your family is more important.

HI Tang
Lots of pros and cons here for you, and all v relevant as people are turning to SUP for core strength and fitness.
I've been paddling for a year but have been a Clinical Pilates instructor for over 12yrs, the first 8 with physios in a chronic pain clinic and also sports med, so had athletes want as quick as possible fixes! The last 5yrs I've had my own business and recommend /use The NOI groups "Explain Pain" techniques all the time. My best diagnostic tool was realtime ultra sound to actually see and show the clients what their core stabilizers as they are performing the exs. I also use a combination of Feldenkrais, Pilates and a relatively new method from Switzerland called Franklin method. It's brilliant and you have the best practitioner in all of Aus there in Richmond. Bruce Hildebrand at Body Control Pilates is an ex footballer, strength and conditioning coach for the males in Aussie ballet and the best biomechanics guru I've come across in a long time. We worked on shoulder stability and strength last time he was here and not only has my endurance and power in SUP improved, my clients are amazed at how accessible it is and the immediate results mean that not only is the pain significantly reduced but it also gives a positive parameter for them to build on.
'Core strength' is bandied about a lot these days and to be certified in Clinical Pilates takes at least 3yrs, not 10training sess as part of a fitness course. In the states you need to be a physical therapist to practice at a clinical lvl. The good practitioners here have been trained by Polestar, have a human mvt degree, physios that actually practice it for themselves, and have at least 5yrs experience.
If yr ever in Adelaide yr welcome to visit me but Bruce Hildebrand is my recommendation in Melbourne. Good luck.:)

I believe most of the posture techniques are good. Alexander, Feldenkreas ect but I would advise to stay away from those that put the mindpower near the forefront. Most of us are just to scepitcal or cynical to do that mind power stuff (I am anyway). I would also steer clear of anything that is physically demanding as we need to use a program that fits in with work, family and recreations (a phycally demanding lifestyle). Not only untill you feel fine but for the rest of your life. Classic example is how many people (medicle practitioners included) will tell you to swim laps. Try doing laps 3 days a week and working 40 hours a week in a physically demanding job. Then surf 10 times a month, go to yoga classes ect - forget it. You will only let yourself down.

I have also moved away from class type excercise as they seem to incorperate too much strength work. Classic is Iyenga yoga classes. Man those teachers love to see you push yourself hard. They sit around all day (while I'm working) and come for an hour to let me pay to do 400 downward dogs. Slight exaguration but you get the drift. On top of that you try to keep up with your class mates who are great at being fit.

80% of the exercises I do are on the floor or against a wall. The most complicated mechanical device is a chair and no lifting is required. This isn't to say the exercises are a walk in the park but there's minimal sweat required. Leave the sweat and strain for more interesting activies like surfing. I keep a brief diary wich keeps me honest and it records times, excersises and how I feel. The exersises are a mash of those found in these books -

Pain Fee by Pete Egosque,

Muscular retraining for pain free living by Craig Williamson,

The yoga back book by Stella Weller,

Light on yoga by B K S Iyengar.

You tube - Fittoyou personal trainer Sciatica exercise video by fittoyou1

You tube - How to save money and recover faster from disc-related injuries part 1,2 and 3 . by DrGeorgeBest. His advice on frequecy of excersises will explain why home based (do them yourself) excercises are the key.

To sum it up I believe the Egosque book is of the most help and do it yourself homebased excercise (combined with nutrition) is necessary for good spinal health.

Good physical health leads to good mental health -

Any questions feel free to ask or ask me to contact you. Hope this helps. Keep surfing. blaxx

chek australia,Go see Jan Carton she'l sort your out,she is on the goldy www.chekaustralia.com.au

Thats Crazy Piros , all i can say about backs is explore every option before you go under the knife , beacause once you have it will never be the same.

Tang,

I have been surfing many years in Hawaii on all types of boards but when I got my SUP. I hurt my lower back. It is very tough on your body when you are learning and trying to catch waves. You end up in very unnatural positions that comprimise your back. I found Dr. Jolie Bookspan on the internet and followed her advice. It healed my back really quickly.

Some key points.

1-Don't do any forward bending where you round your back, especially in yoga class (Downward Dog is allright but don't round your back or try to grab your feet)

2-Stretch your hip everyday, all day with lunges. A tight hip from sitting is what pulls your back out.

3-Do upward bending like the Superman exersizes every day, maybe when you watch TV. This helps to push the disc back in and stretch the other way because when we sit all day we are stretching forward all day.

Trust me. It works. Look her up on the internet and read the books or just follow the free info on her website. You should feel a difference in a few weeks of doing this. Just wanted to let you know my experience and hope it helps. I surf SUP almost everyday now with no pain at all in my back. Aloha from Oahu.

Hey thanks Diesel - looks great - I'll download it too. Enjoy that warm water!
cheers
Tang