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Ohhhh, My Achin' Back

Ohhhh, My Achin' Back Author: Kevin R.

Stone,Michael J. Mullin The morning you're to leave for Aruba, you roll out of bed, start to stand up and WHAM - you're the perfect choice to play Quasimodo in a remake of The Hunchback of Notre Dame. There are a number of ways a sailor can injure himself while windsurfing: The winds may be exceptionally inconsistent and gusty, causing forced jibes and numerous water starts. The repetitive lifting of boards on and off vehicles and the strain required to downhaul sails both are back injuries waiting to happen.

Usually the sudden pain felt from an awkward movement is a simple muscle strain that will heal with stretching and exercises. Aspirin or ibuprofen, massage, stretching, strengthening exercises, ice initially followed by stretching and heat are good ways to treat strains. But radiating pain down one or both legs, numbness and loss of power are warning signs of a more serious low-back problem and should be evaluated by an orthopedic surgeon, sports medicine physician or chiropractor. Preventive care for the back consists of maintaining good posture by locating the position where you feel the least amount of pressure or tension in your spine, carrying heavy objects close to your body in a relaxed position and always lifting with your legs.

There are also some simple stretches that should be done before and after every sailing session. First, lying on your stomach, relax the entire low body, prop yourself up onto your elbows and hold for 10 seconds. Repeat 10 times. Then lie face down with your arms overhead and lift your left arm and right leg simultaneously and lower and repeat the same on the opposite side, 20 times each.

Next go onto your hands and knees and arch your back like a cat while holding this position with your abdominal muscles for five seconds. Repeat 10 times. These exercises are remarkably simple and effective. Kevin Stone is an avid windsurfer and practices orthopedic surgery and sports medicine at The Stone Clinic.

Michael Mullin is the practice's head athletic trainer and coordinator of rehab services. For more info, write The Stone Clinic at 3727 Buchanan St., San Francisco, CA, 94123.
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