There's nothing quite like a summer day spent paddling the Deschutes River or exploring the crystal-clear waters of Sparks Lake. In Central Oregon, our rivers, lakes, and trails call for adventure — but before you grab your kayak or paddleboard, it’s important to think about your spine.
At Point Chiropractic, we love helping Bend locals stay active without letting back pain slow them down. Whether you're planning to float through downtown Bend or paddle out at Elk Lake, keeping your spine healthy should be part of your adventure prep.
🛶 Maintain Good Posture:
Sit upright with your shoulders squared, and keep your head aligned with your spine. Slouching or leaning too far forward can strain your lower back — even on calm waters.
🛶 Optimize Your Technique:
Instead of overworking your arms, use your torso for power. Rotating your torso (think: twisting from the ribs) takes pressure off your shoulders and spine and gives you a stronger, smoother stroke.
🛶 Stretch Regularly:
Loosen up with gentle stretches before, during, and after your river day. Focus on your back, shoulders, and neck to keep muscles warm and flexible.
🛶 Take Breaks:
Plan short stretch and hydration breaks every hour or so. Trust us — your back will thank you later (and your endurance will last longer too).
🛶 Stay Hydrated:
Dehydration can sneak up fast when you’re out in the sun. Muscles (including the ones supporting your spine) need water to perform properly and recover.
🛶 Mind Your Seating:
For longer paddles, make sure your kayak seat offers good lower back support. Ideally, your knees should be at about a 90-degree angle and your feet should be firmly planted.
🛶 Warm-Up Before You Paddle:
Spend 5-10 minutes stretching your hips, back, and shoulders before you hit the water.
🛶 Cool-Down Afterward:
Finish strong by gently stretching your muscles again after your paddle or float to prevent stiffness.
🛶 Be Mindful of Repetitive Motions:
Switch up your paddle technique or hand position now and then to avoid overusing the same muscles.
If your back feels sore after kayaking, paddleboarding, or hiking, don’t wait it out. Our team at Point Chiropractic specializes in gentle, effective treatments to help you recover and stay active.
