Sailing & Back Pain: What You Need to Know

Sailing and racing is enjoyed by countless individuals the world over. It’s a fun, exciting, and adventurous outdoor activity. Many sailors and racers enjoy the sport because it offers a liberating connection to nature and the elements. The constantly changing conditions of the wind and sea, however, can add to the risk of neck and back pain. This is a commonly reported issue, which should come as no surprise, given the immense physical demands involved in sailing.

Often, the surrounding environment of the sea can be unpredictable. This usually requires vigorous, quick movements during sailing and racing. Many sailing aficionados report not only pain in the neck and/or back, but acute shoulder and arm stiffness as well. When put to action while boating, the sometimes awkward movements and positions involved can contribute to hyper-extension, or locking of the joints.

Whether sailing or racing, one common cause of back pain is due to over-arching the low back due to a weak core. Additionally, stress put on the spine while sailing using positional, repetitive motions can lead to disc bulging/protrusion. This causes the back (and neck) to lose their proper postural curves over time. As bones clamp down on the discs of the spine, nutrient-rich lubricating fluid is forced out of the disc space. This common occurrence causes bones and joints to dry up, decay, and become painfully stiff.

Tips For Prevention

The ever-changing conditions of the sea reinforce the importance of being in good physical condition. This will help to avoid musculoskeletal issues that may lead to bigger health problems down the road. One should practice regular cardiovascular, core, and flexibility training. Taking regular breaks while sailing will also help maintain endurance and stamina on the water. As with any physical exercise (weightlifting, yoga, etc.), developing a habit of practicing proper form and stretching/warming up joints before setting sail is crucial. Finally, if there are any areas of technical skill that need improvement, seek out training/coaching to strengthen these skills beforehand.

A healthy balance of nutrition and hydration is just as important as physical training while sailing. When navigating the sometimes-erratic settings of the wind and ocean, it’s important to maintain a regular intake of good carbohydrates. Equally as critical is the consistent intake of water. Dehydration when sailing leads to decreased energy and weakened muscle strength. It is recommended to consume 500ml of water or sport drink one half-hour before setting sail. Once on the water, it’s a good idea to drink 150ml every 15 minutes, especially during a vigorous boat race.

Regular use of Posture Pump® Disc Hydrators® before and after racing and sailing will help decompress and shape the essential curves of the back and neck. Additionally, Posture Pump® decompresses and hydrates compressed, damaged discs, relieving painful back and neck stiffness.

Check out more details on our Back Pain Products and Neck Pain Products.

How Fitting that Posture Pump® Disc Hydrators® offered neck/back pain relief to the sailors of the WHIPLASH racing boat in Southern California this summer!

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Credited Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2653898/
https://acornhealth.org.uk/sailing-injuries/