Back Pain after Boating: A Surprising Side Effect

Have you ever woken up the morning after a long boat ride feeling like your legs were made of cement, and your lower back was made of jelly? If you're new to boating, the aches felt from head to toe the day after might have been an unexpected surprise. However, if you're a seasoned mariner, boat back pain is a pestering feeling you know all too well.

Fortunately for new boaters and vets alike, back pain after a boat ride may be avoidable with proper preparation both on and off the boat. Before you hop back underway, check out these tips for staving off back pain after boating.

Why Does My Back Hurt after a Boat Ride?

Boat rides can wreak havoc on your back, and more specifically, your spine. The spine forms the structure of the body, and its 31 vertebrae are what gives us movement, flexibility, and balance. Each vertebra is stacked like a domino one on top of another, separated by jelly-like discs which help to absorb the shock our bodies face as we complete daily activities.

Boaters spend a lot of their time bending, lifting, stretching, and climbing. All of these activities place a lot of stress on the spine, especially when done incorrectly. Even when waters don't appear rough, hitting a chop when going even 20 mph can cause your body to bump and lurch along with the jolting boat. While the discs of the spine are meant to absorb this shock, the intensity of the boat's movement literally rattles the components of the spine.

As our vertebrae and discs struggle to remain in alignment amidst all the motion, muscles, tendons, and connective tissue all strain to keep the spine balanced. The rough motion of the boat can irritate and overwork these soft tissue structures, causing pain, inflammation, and discomfort.

What Can I Do for My Back Pain?

If you've woken up with back pain after a boat ride, you likely were not too excited to learn that aches and pains can accompany the thrill of being on the open water. But, no fear, back pain after boating is treatable.

Most likely, pain is coming from the sore muscles in your back. If you're feeling tightness or tension, a dull, achy pain, as well as a general sense of fatigue, it's likely that muscles are to blame. When back pain strikes, try these tactics:

• Stretch. When you get out of bed, try a series of simple stretches. Be sure to stop if anything feels uncomfortable or painful - stretching should improve pain, not exacerbate it.
• Use Heat. Hot showers, warm baths, and heating pads all provide a deep warmth to aching soft tissue. Try a long soak or resting with a heating pad to help alleviate inflammation and soothe the pain.
• Then Cold. Just as heat can help with the pain, so can cold. Ice packs and cooling gels can help reduce nerve activity, limiting pain signals in the body.
• Chiropractic. Who ya' gonna call for back pain? A chiropractor - the most well-versed physician in matters of the spine. A chiropractor will address the spine directly, addressing any vertebrae or discs which could have been damaged or torn due to a boat's rapid motion.
• Rest. Before you go hopping back onto the boat, give your body a rest.

Tips to Prevent Back Pain after a Boat Ride

The most effective treatment for boating back pain is to stop it before it occurs. While there's no way of controlling Mother Nature to ensure that you have smooth water with no chop, adequately prepping your body for the impact of the wake can help improve back pain after a boat ride.
Before you wake to another painful morning, check out these preparation tips.

Focus on Footwear

While style is important, the wrong footwear can have detrimental effects on the spine. Proper back support is crucial when shopping for boating shoes. If you are going to be on a boat for a few hours at a time, invest in insoles that have an "air transfer system," or air pockets that help to distribute weight evenly. Also look for no-slip bottoms to ensure you won't slide from port to starboard if water splashes on board.

No Shame in Back Support Belts

In today's day and age, back support belts don't need to be clunky and uncomfortable. Made with breathable fabrics and designed to improve posture and support the lower back, these belts can treat current conditions such as a slipped disc and sciatica while also preventing further issues.

Every Chair is the Captain's Seat

Even seated, your body can still absorb the shock of the waves. This means that you'll be rattling for hours straight while seated - not an ideal situation. So, before you hop aboard, check out shock-absorbing pedestals for your seat or leaning post. This will help ease the rattling placed on your spine throughout the boat ride.

Likewise, invest in a tall, quality seat. Neck pain is all too real when your neck is the only unsupported part of your spine, rattling like a bobblehead. High back chairs help to keep your entire body supported, lessening the ocean's or lake's effect on your body.

Pay Attention to Your Movements

You'll likely be climbing, lifting, and tossing all day long. Watch your movements the same way you would on land. This means that the traditional "bend at your knees" still 100% applies. As opposed to bending at the waist, which puts extreme pressure on your lower back, bending with the knees evenly distributes weight.

If you'll be sitting and standing, be sure to change positions frequently to keep your muscles moving and blood flowing. Never try to over-extend your body, and avoid twisting motions.

Move with the Water

If you've spent time in the ocean, you know that trying to brace for the impact of the wave will just knock you over. But, if you jump along with it, you can simply float right along pain-free. Think of a boat ride the same way. When you are on rough or choppy waters, bend your knees in order to absorb some of the shock. Engage your abdominal muscles to also support your back.

Keep Your Spine in Fighting Shape

The same way that a chiropractor can help fight back pain, they can also keep you in fighting shape. A chiropractor with an understanding of your spine's unique shape can keep all vertebrae and discs aligned to prevent injury on the water. They can also help to strengthen the muscles in the back so that you feel more supported while on the boat. Before you head back onto the water, be sure to contact your local chiropractor.

Are you continuously developing back pain after a boat ride? You don't have to say goodbye to life on the water. Instead, try following these tips that will help kick back pain overboard.