Getting the Gain and Avoiding the PainWhat is it about the mechanics of rowing that causes back pain and injuries? Dr. John Peloza, a spine surgeon at Texas Back Institute, had some insights during a recent interview.Peloza in Clinic“First, there are different kinds of rowing,” he said. “Rowing in a skull is a different type of rowing than that of rowing in a kayak. There is a repetitive torsional (twisting) and flexion motion in this activity and it can be very damaging to the spine. In order to support one’s spine when doing this activity, it is important for the participant to have core strength and use the proper mechanics. The rower should try to maintain a neutral position and when this is accomplished, this will go a long way toward protecting the lower back.”How does a paddle sports enthusiast get in this “neutral position?”“Basically, this involves keeping the spine straight,” Dr. Peloza noted. “You then should do most of the Flexion/Extention through your hips with less flexion through your spine. Rotation is accomplished with the shoulders and pelvis in the sagittal plane. Compensational movements are through the lower extremities. You stabilize your spine with your abdominal muscles, the muscles along the back of your spine and the core stabilizers within the spine itself. In other words, you should focus the effort on your body’s core.”“It is also very important to have strong gluteus muscles, hip flexor muscles, along with the abdomen and back muscles. A basic exercise for this is the (yoga) plank,” he said. “If you can master this exercise, you can stabilize your spine and you can paddle safely.”Read the Full Blog Post Here: http://texasback.com/about-us/blog/how-to-avoid-back-pain-and-injuries-when-youre-paddling-your-own-canoeor-kayakor-standup-paddleboard/