95% of Surfers Paddle Wrong... Here's the Fix!

Do you get lower back pain every time you paddle your surfboard? 🌊 If your lower back tightens up after just a few minutes of paddling, you're not alone. Lower back pain is one of the most common injuries surfers experience—but in many cases, it can be prevented by improving your paddling technique and fixing a few key movement patterns. In this video, Dr. Tom, an Australian osteopath who has worked with elite athletes and World Tour surfers, breaks down the two biggest paddling mistakes that commonly lead to lower back pain and shows you exactly how to correct them. You'll learn: ✅ The ideal rib cage, pelvis, and lower back position while paddling ✅ Why shoulder posture and lat (latissimus dorsi) activation matter ✅ How overusing one side of your body can contribute to back pain ✅ Three simple at-home exercises to build better paddling mechanics ✅ How to activate your core and glutes to support your spine ✅ Injury prevention strategies used by professional surfers These exercises are designed to improve your paddling endurance, reduce unnecessary strain on your lower back, and help you stay in the water longer with less pain. Whether you're a beginner surfer or have been surfing for years, these techniques can help you paddle more efficiently, improve performance, and protect your back. If this video helps you, don't forget to like, subscribe, and share it with another surfer who struggles with back pain! Chapters 00:00 Introduction 00:21 Paddling Posture & Why It Causes Lower Back Pain 01:43 Tip #1: Lock Your Rib Cage Down & Tuck Your Pelvis 02:37 Tip #2: Don't Paddle with a Shoulder Limp 04:12 Exercise #1: Prone Supermans 06:00 Exercise #2: Transverse Abdominis Arm & Leg Lowering 08:11 Exercise #3: Single-Sided Glute Tucks #surfing #lowerbackpain #SurfFitness #surftraining #surfcoaching #PaddlingTechnique #SurfInjury #surfers #SurfRehab #backpainrelief #osteopathy #corestrength #SurfPerformance #injuryprevention #SurfExercises #athomeexercise #mobility