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lower_back [2022/12/05 15:45] 127.0.0.1 external edit |
lower_back [2026/02/10 12:10] (current) pstureavley |
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| A good, powerful stroke includes significant torso rotation. Torso rotation needs to be accompanied by hip rotation. If the hips do not rotate in concert with the torso then significant stress can be concentrated in the lower back and likely contribute to lower back strain or injury. Emphasis on leg drive should also include parallel hip rotation. Avoiding inadequate hip rotation can sometimes be as simple as making sure your hips and seat are as friction free as possilble (though maybe not so far as to make you slide out of your seat too easily) | A good, powerful stroke includes significant torso rotation. Torso rotation needs to be accompanied by hip rotation. If the hips do not rotate in concert with the torso then significant stress can be concentrated in the lower back and likely contribute to lower back strain or injury. Emphasis on leg drive should also include parallel hip rotation. Avoiding inadequate hip rotation can sometimes be as simple as making sure your hips and seat are as friction free as possilble (though maybe not so far as to make you slide out of your seat too easily) | ||
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| + | And don't neglect the basic stretches that are recommended for lower back health. | ||
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| + | ---- | ||
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| + | <WRAP centeralign> | ||
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| + | **Lower back pain: causes, treatment, and prevention of lower back injuries and pain - Conversation with Stuart McGill** | ||
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| + | {{youtube>TL-3B8r2fuQ?large}} | ||
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| + | </WRAP> | ||
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| + | <font inherit/inherit;;#ffffff;;inherit>.</font> | ||
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| + | **Stuart McGill's big** [[https://www.chirocentre.com.au/stuart-mcgills-big-three-low-back-exercises/|3 daily exercises for the back]] | ||
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| + | ---- | ||
| ===== Seat Friction Reduction ===== | ===== Seat Friction Reduction ===== | ||
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| * use teflon tape and/or teflon-like treatment on you seat surface or seat padding | * use teflon tape and/or teflon-like treatment on you seat surface or seat padding | ||
| * [[https://www.westmarine.com/buy/star-brite--premium-marine-polish-with-ptef-pint--437707?cm_sp=Onsite-Recs-_-DY-_-PDP|Marine Polish]] | * [[https://www.westmarine.com/buy/star-brite--premium-marine-polish-with-ptef-pint--437707?cm_sp=Onsite-Recs-_-DY-_-PDP|Marine Polish]] | ||
| + | * See also friction reduction in [[:modifications#padding|Seat Padding]] | ||
| + | * … | ||
| + | |||
| + | ---- | ||
| ===== Core Strengthening ===== | ===== Core Strengthening ===== | ||
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| * exercises to assist rotation and syncing hips with torso rotation | * exercises to assist rotation and syncing hips with torso rotation | ||
| * such exercises will likewise assist in core stability and reduction of excess movement that may be likely to lead to back strain | * such exercises will likewise assist in core stability and reduction of excess movement that may be likely to lead to back strain | ||
| - | * [add exercise recommendations here] | + | * See |
| + | * [[:flexibility_water|On Water Rotation Drill]] | ||
| + | * [[:flexibility_dryland#hips|Hip Flexibility Exercises]] | ||
| + | * … | ||
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| + | ---- | ||
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| + | ===== Basic Stretching for Lower Back Health ===== | ||
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| + | <WRAP indent> | ||
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| + | Don't do any that cause significant discomfort. Maintain good form and do to the extent you can (if you can maintain balance and control without strain). Stick with the ones that do feel balanced, controlled and not strained. | ||
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| + | * [[https://www.abbott.com/corpnewsroom/nutrition-health-and-wellness/4-gentle-stretches-to-help-lower-back-pain.html|Gentle stretches for relief]] | ||
| + | * [[https://www.prevention.com/fitness/a20506161/5-stretches-to-ease-your-lower-back-pain/|Somewhat more advanced stretches]] | ||
| + | * [[https://www.spine-health.com/wellness/exercise/specific-hamstring-stretches-back-pain-relief|Hamstring stretches]] | ||
| + | * … | ||
| + | |||
| + | </WRAP> | ||
| ===== Discussion ===== | ===== Discussion ===== | ||
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