Kayaking strengthens multiple muscle groups, but it can cause strain and discomfort, particularly in areas like the shoulders or back. This is so common that kayakers often refer to lower back pain from kayaking as “yak back.”
Does Kayaking Strengthen Your Back?
Kayaking is an excellent workout for the back, arms, and shoulders, with benefits for the rest of the body. It works out nearly every major muscle group, including the deltoids, biceps, triceps, pecs, lats, abs, glutes, quadriceps, hamstrings, and calves.
The latissimus dorsi, a complex of back muscles, receives a particularly heavy workout during kayaking. These large muscles transfer power from the back into the arms and to the lower body, so every paddle stroke in a kayak is working out and strengthening your lats. To a lesser degree, kayaking also engages the rhomboids, serratus anterior, and trapezius muscles in the back.
Not only does kayaking strengthen the back and work out multiple muscle groups, but it is also a great calorie burner and stress reducer. Averaged for body type and session intensity, kayaking burns approximately 400 calories per hour. Although it’s a low-impact activity, kayaking is a great aerobic workout that can improve your cardiovascular fitness level while offering a peaceful escape on the water
Why Does My Body Hurt After Kayaking?
It’s not uncommon to experience back and shoulder pain from kayaking. Any time you engage a muscle group in repetitive or strenuous activity, you can expect some soreness afterward.
When kayaking, you may experience additional back pain from sitting in a restricted position for extended periods of time. This can lead to joint dysfunction and nerve compression in the lower spine, with symptoms of pain, tingling, and numbness in the hips, buttocks, and legs.
Much of the discomfort from kayaking can be reduced or avoided by using correct form while paddling. If you’re new to kayaking or are unsure that you are using proper form, we strongly suggest working with a qualified kayak instructor. They can demonstrate how to sit correctly and engage your core to avoid back-torquing “arm paddling.”
Be sure to stretch thoroughly before getting into your kayak, and, if possible, take occasional breaks to stretch your arms, legs, and back.
Is Kayaking Good for a Herniated Disk?
Kayaking is a fun, effective way to strengthen your core, which may in turn help reduce the load on a damaged disk. Because the location, severity, and symptoms of a herniated disk vary from person to person, consult your chiropractor or physician before engaging in any strenuous physical activity. Even if you are given the green light to go kayaking, it’s wise to stick to gentle paddling. You should also avoid motions that twist the back as this may cause pain or further harm to a damaged disk. Tackling class 4 or 5 rapids probably isn’t a good idea if you have a disk injury.
Perform More Efficiently, With Less Pain
Total Chiropractic Care has more than 25 years of extensive experience in treating a wide range of sports and exercise-related injuries, helping you perform more efficiently and with less pain. Whether you’re a professional athlete or a weekend warrior, our team will work with you to restore your normal range of motion and alleviate discomfort. Schedule an appointment online or give us a call directly at (631) 447-2299.