Back Pain After Surfing: Recovery Tips from San Diego

San Diego’s coastline offers some of the best waves in the country, and whether you're a seasoned surfer at Windansea or just learning at Tourmaline, there's nothing quite like being out on the water. But if you're feeling back pain after a surf session, you're not alone—

and it might be your body telling you it needs support.

At The Bridge Chiropractic in Clairemont, we see a lot of surfers dealing with spine and muscle issues caused by the unique demands of the sport. The good news? With the right recovery strategies and chiropractic care, you can stay strong, mobile, and pain-free—without giving up your time in the water.

🌊 Why Surfing Can Lead to Back Pain

Surfing is physically demanding and places a lot of stress on your back, especially the lower and mid-spine. Here's why:

🔁 Repetitive Paddling

Paddling requires you to arch your back and keep your head lifted for extended periods. This hyperextension compresses the lumbar spine and can irritate surrounding muscles and nerves—especially if you’re already dealing with spinal misalignment.

🤸‍♂️ Pop-Ups & Quick Twisting

The explosive motion of popping up on the board and the rapid, twisting maneuvers involved in turning and balancing can strain your lower back and core, particularly if your body isn’t properly stabilized.

🧍 Poor Posture on Land

Many surfers work desk jobs during the week. That shift from sedentary posture to dynamic movement can increase the risk of injury if your spine isn’t functioning well to begin with.

🩺 Common Back Issues in Surfers

• Lower back pain or stiffness

• Tightness in the thoracic spine or shoulders

• Sciatic-like symptoms (tingling or radiating leg pain)

• Post-surf soreness or muscle spasms

These issues can get worse if left unaddressed and may eventually keep you out of the water altogether.

💡 Recovery & Prevention Tips

Here are some simple ways to protect your back before and after hitting the waves:

✅ Stretch Before & After

• Cat-Cow stretch: mobilizes the spine

• Child’s pose: decompresses the low back

• Seated spinal twist: improves rotational mobility

• Cobra pose: helps counteract paddling stress

🧊 Use Ice or Contrast Therapy

Applying cold after a long surf can reduce inflammation. If you’re sore, alternating between heat and ice can also help.

🧘‍♂️ Strengthen Your Core

A strong core supports spinal stability. Add in exercises like bird dogs, side planks, and glute bridges on non-surf days.

👐 How Chiropractic Can Help Surfers Stay in the Water

At The Bridge Chiropractic, Dr. Nate Beyerl offers tailored care for San Diego’s active community—especially surfers. Our goal is to correct spinal imbalances, relieve pressure on nerves and muscles, and improve how your body functions as a whole.

Our surfer-focused approach includes:

• Spinal adjustments to restore movement and reduce irritation

• Soft tissue work to release tight muscles in the low back, hips, and shoulders

• Pelvic and core stability checks to keep your foundation strong

• Movement assessments so we can give you targeted exercises for long-term results

When your spine is moving well and your muscles are balanced, you’re less likely to deal with post-surf pain—and more likely to keep doing what you love.

📍 Surf, Recover, Repeat

You don’t have to choose between surfing and spinal health—you just need the right care. Whether you’re nursing a chronic issue or just want to feel better after long sessions in the water, we’re here to help.

📞 Call The Bridge Chiropractic at 858-277-7500

🌐 Visit bridgechiropracticsd.com

📍 Located in Clairemont—just minutes from the coast

Let’s get you back in the water, stronger than ever. 🏄‍♀️