Lower Back Pain and Cross Forward Strokes?

[TommyC1]

"What a drag it is growing old."
It's been two weeks since I'v paddled. Grumble.
We did two runs on the Natchaug at Diana's Pool. The first I felt fine. But I guess I must have done something throwing the boats in Craigs van to head back up. Half way down the second run my lower back was sore. Cross forward strokes were the worst. The next morning it felt a little better so I went up to the Contoocook. By the time I finished that (without swimming this time!) it was really sore. Again cross forwards seem the worst.

I had my anual physical two days later. My Doc poked and asked questions. No pain radiating down my legs. Just in the center and sometimes off to the right side. She thinks it's a strain and recomended nsaids and some exercises. Aleve seems to work reasonably well. The pain comes and goes.

So should I wait until I'm pain free to paddle again? Would paddling quiet water be any better or worse than the class III I like so well?
Are there form or posture issues with my cross forward that might be aggravating this?

Any other suggestions to get me back in the boat?

[Pierre LaPaddelle]

I've had a tweaky lower back most of my life, and I've found the best way to avoid episodes is to keep up with the core exercises -- especially keeping the abs in shape: planks, crunches, etc.

Otherwise -- 'In drugs and velcro we trust!'

Good luck with it!

Rick

[sbroam]

I find I start having back problems when I am not paddling enough and am spending too much time in my cube, immobile, in front of my workstation... The stability ball helps some but I'm looking with more interest at a standing workstation (or one that accommodates that).

[philcanoe]

You can TIFWIF..

but it personally seems to takes an old dawg, a wee bit longer to mend than it use to. So I'm more inclined these days to give things a chance to heal, rather than risk them become chronic. Of course it's real hard to do in practice. As just such a failure to R&R made me miss most of last year's (past winters) paddling season, after inadvertently over working the same muscle group 4-5 days a week (learning a different sport).

Also if starting a core work out, and isolating abs be careful to do enough back-work to stay in balance. This cost my brother (and business partner) several years of back pain, before a third different group caught his imbalance. Which was prolonged by years of doing ab centered works, with not enough attention to overall core. As a result he's much better now.

good luck old man

[ezwater]

It might help if you have access to a physical therapist, especially one specializing in back pain.

Probably is just a strain, but might be a muscle spasm within the strained area. Does the pain wax and wane fairly smoothly, or do you feel like you get zapped suddenly by something within the muscle?

Use the Aleve when you must for pain relief, but remember, it's now proven that NSAIDs delay healing.

I have had many back spasms, and usually they healed without difficulty. But once I paddled a small, difficult creek too soon, maybe 2 weeks into recovery, and paid dearly for it. I was so crippled by the spasm and by muscle strain from tension caused by the spasm that I could hardly get in and out of the car. Had to go to a specialty clinic, where they applied deep heat in various forms and judicious stretching.

Don't rush things. I find that somehow I "know" or can feel when a strain and/or spasm is on the mend and I can resume normal patterns of activity.

[Bob P]

I'm with Pierre and Phil. (And I'm 65...) When I'm not paddling, I'm hitting the gym, with an emphasis on core. In fact, I modify most of the upper-body exercises so that I'm working the force down through the core to an anchored lower body. The only time I have problems, I've neglected my workouts.

[Creeker]

I work out at the gym at least 4-5 days a weeks and frequently only 30-45 a day but you gotta work it. without that attention creeking would not be possible where I used to do nothing. I think 2 days rest after hard multiday trips is important. When injury is concerned I've found nothing better than riding the exerecise bike for 20-45 minutes is key. Even holding the handlebars shimmying around in the saddle warms up and ever so slightly exercises the upper body. I had shoulder problems and biking was a way to very lightly exercise a nagging bicept tendon back to a painless healthy state. Light back work outs would be good....opposite of what gives you pain. If you hurt on a stroke arching forward then you want to consider a motion where you arch backwards. Some of the best exercises i've done were laying on a 3ft table in a cross with arms out. on my stomach and lift your chin, hands and finally lifting toes too. gyms frequently have a machine that help you lift backwards too. try minimal planking on your hands and knees.....throw light girl push ups to explore the nature of what pains you.....never power though any pain just to get your number wheather it be 5 or 10. you need to shut discomfort down immediately. good luck Tommy.

[eddyhops]

All of the above and something else that has helped me a great deal in the past 5 years with my chronic back issues... INVERSION THERAPY.

It works.

[avlclimber]

I have a pinpoint pain along my t-grip shoulder blade that gets aggravated about every time I paddle hard. Massage or theracane-type loosening seems to really help, but I don't own one, rolling a tennis ball around against the wall makes me look silly, and I can't quite get anyone on board to massage out the dime-sized knot in my shoulder every time I abandon them to go paddling.

I discovered that an electric heat pad applied on high while I lazily read in bed is incredible therapy, and actually works everything out better than the aforementioned massage. Although when it flares up, I try to take it easy and stretch a lot for a few days.

[philcanoe]

Subject: Lower Back Pain and Cross Forward Strokes?

I have a pinpoint pain along my t-grip shoulder blade that gets aggravated about every time I paddle hard. Massage or theracane-type loosening seems to really help, but I don't own one, rolling a tennis ball around against the wall makes me look silly, and I can't quite get anyone on board to massage out the dime-sized knot in my shoulder every time I abandon them to go paddling.

I discovered that an electric heat pad applied on high while I lazily read in bed is incredible therapy, and actually works everything out better than the aforementioned massage. Although when it flares up, I try to take it easy and stretch a lot for a few days.

Yep - been there too.

One thing that worked really well for me with this aliment, was to take a piece of 7/16 (or 1/2) inch rope (actual old canoe painter). And wind a big knot up in the middle. I wrapped it one way, then 90 degrees to that, and again... Until it was a few inches long, and somewhere between a golf-to-tennis ball in size. Cinching and tying it really tight. In this way I could get a hot massage in the shower, by using the two ends of the rope to locate that exact spot. And then press this whetted knot into the afflicted spot, by against the shower wall while running the hottest of water. Leaving the last wraps of rope kinda separated seemed to help really dig into the right spots.

At it's worst a couple times a days did wonders... It was really-tempting to turn the hot water heater up a few degrees to stay in even longer.

[KNeal]

Tommy, your description of your low back pain makes me think that your hip flexors may be contributing to some of the problem. Our kneeling position keeps the hip flexors pretty static in a flexed position for an extended time so they may be tight. Stretching and deep tissue therapy (myofascial release) in your low abdomen may help that. It's hard to describe how to get the pressure where you need so, but a ball the size of a softball pressing into your low abdomen/groin area will get to those muscles. You have to lie on your stomach in order to get enough pressure deep enough. Like I said, it is hard to describe so hopefully you know of a physical therapist/rehab specialist that can guide you. Youtube has some stuff that may be useful but I chose not to post a link cause the video may cause some of the "younger" crowd to titter and comment .

By the way, if it helps you feel better about your pain, Jon Lugbill complains of the same low back pain after he goes boating. So you're in good company!

My $0.01

Avlclimber, you have the same shoulder blade pain I do. It's been pretty chronic for me so I'm finally getting physical therapy done on it. He has been doing all kinds of release methods (including tools that were personal favorites of Tocamata ) and using suction cups to loosen up the fasciae and remove metabolic waste that has collected over the many years. After each session, I look like I was beaten on by a wooden baseball bat (or hit back a speeding car) but I am getting a whole lot more relief. So, I go back for more.

Now is a great time to get that area worked loose so you have an even better spring/summer/fall paddling season.

[Einar]

I have skied & paddled with a "gimpy" back for years and gone the complete route of treatment. My observation is that each person seems to have a personal relationship with their painful friend, he is not going to go away with time, and for him there are certain movements that he doesn't like. In your case cross forward strokes, in mine, skiing in defined moguls.
I use cross forwards a lot and definitely ski the moguls but... I really pay attention to the little warnings that start arriving before I'm gonna spasm up, usually twinges, and then I back off. If that sounds defeatist or giving up, well, maybe it is but I use to be laid out flat on the floor, four days at a time, twice a year. I now have got it down to one spasm once a year and at these times I still have mobility (walk)

For me the helpful treatments, out of taking a broad sampling, have been yoga for prevention and acupuncture for treatment; no drugs, no surgery. (I am not antidrugs or surgery, just in this case)
I still mogul, Tele, cross forward, roll, and pack my boat solo, but I just allow for my friend coming along, we're buddies. As long as I am out there I'm happy.