Hamstrung

[mitchmellow]

I've read a little on this forum about back problems associated with kayaking.  My trade is physical therapy so I thought I could add a little knowledge.  I've also found when working with various industries that the person doing the job has often found the best solutions.  Therefore, hopefully the collective wisdom of this forum can help others.

 

Sitting on your butt with your legs out straight (often called the longsitting position) is not common to modern society.  It puts a premium on adequate hamstring length.  The hamstrings originate on the pelvis and attach below the knee. They therefore cross two joints (hip and knee) and when the knees are straight while the hips are flexed they are put on maximum stretch. When our tight hamstrings can't accommodate this position they transfer some of the stress "up the chain" to the low back.  The low back is pulled into flexion and it doesn't like that position so it complains. 

 

In other words, if you can't touch your toes in standing you won't be very comfortable in the longsitting position of most kayaks.  You'll be quite comfortable if you can place your hands flat on the floor while standing and bending forward.  So if you can't touch your toes you should be stretching (I won't include any specific stretches because you can google a ton of suggestions.).

 

Although good hamstring length is the ultimate solution, there are other more immediate positioning answers to alleviate some of the strain.  One is to maintain some flexion/bend in the knees if the cockpit will allow.  Footrests could be positioned to encourage this.  Another would be to assume a more reclined position at the waist/hips.  The leaning backward takes the strain off the back.  I'm not sure it is possible, but moving the seat forward so you are more reclined would help.  Another help is to make sure your back band supports you at the low back.

 

I'm anxious to hear what the more experienced kayakers with this problem have come up with.

[Kudzu]

THANK YOU!  Good info and not much I can add to that.... nothing really.

 

I can say that none of my boats will require you to sit with you legs flat. You can bend your knee's. More so in some boats than others. Shad and Sling Shot are the 'shortest' but even in those I can sit with knees bent a little bit.  VARDO is probably the roomiest inside.

 

Not sure why and you might be able to answer this? I stated out wanting my backband as high as I could get it. Now It falls at the lowest part of my back right at my hips. 

[labrat]

Good topic Mitch, and one that I can relate to very strongly.

 

Haven't been able to touch my toes since about 5 years old so this has been an issue ever since I started paddling. Everyone is different and something that is good for one person may be bad for another. Here are some things I have found that apply to me and at least may be worth thinking about for others.

 

- Sitting upright is better than reclining for reasons of improved balance and paddle strokes. Being in a slightly reclining position without support also then places constant strain on the abdominal muscles and promotes fatigue.

 

- Things to help the flexibility apart from stretching exercises are slight changes to everyday activities. I found a plastic crate at work and put it under my desk to use as a footrest. With legs straight and feet up it allows me to put a slight stretch on the hamstrings and even if it doesn't make them longer it helps to get used to being in that position longer. Also putting the car seat up a notch or 2 so it is more vertical has a similar effect.

 

- Back support in a kayak can be too high or too low. My strip kayak has it about right but my Curlew is a little low and I really need to make a new backrest. One that is too high can interfere with the bottom of the PFD and be irritating.

 

- For those that only go on very protected waters a canoe with its higher seats is much kinder to those of us with tight hamstrings.

[DURRETTD]

I'm an old guy with a history of back problems dating from about 1980. I've tried a wide variety of back bands, foam pads, inflatable pads, and most everything else I could think of short of bricks. I've not taken very good care of my back, and it often hurts, but kayaking no longer causes problems. 

 

In normal conditions I position my foot rests to allow me to bend my knees and press them lightly under the edge of the cockpit with my feet flexed so the ball of my foot presses on the foot rest while my heels rest on the bottom of the boat. As conditions get rougher, I press harder with my feet on the foot rests and my knees under the deck. The knee/foot pressure also pushes me against the back rest firmly. My feet sometimes get a bit tired, but my back feels fine. I use a 12-inch high backrest made of moderately stiff plastic covered with a 1-inch minicell pad. It's attached to the boat (about 7 inches from the bottom) with a 3/16 nylon line. The line has some stretch and the plastic/minicell flexes adequately to allow me to lay back for rolls while still providing good support for my lower back. It feels a lot like my car seat with a good lumbar support.

 

It doubt my system will work for every paddler, but it's great for my beaten-up back.

[labrat]

DurretD, that backrest setup sounds interesting - can you post some photos?

 

I think I do similar things with the feet / knees pushing into the backrest. I have no lateral support on my seat so it helps with control as well as comfort.

[mitchmellow]

In answer to Jeff's question, the lumbar region is approximately from the beltline to several inches above.  The lowest portion would get the most stress and benefit most from the support of the back band.  However, as with all things human, there is quite a bit of variability.

[mwagner]

Most interesting topic indeed.  Hits exactly on one of my posts about making a kayak entry larger so I can get in and out easier.  Touching my toes with legs straight is extremely painful.  Palms flat on the floor, ...only if I lie down first.  I did take Jeff's comments to heart on the exercise thing and have taken to consciously stretching. Only been a few day and as with anything expect the more I do it the easier it gets but have to tell you my hamstrings are sore as heck and my lower back is also sore so I must be bending my back more to try to get to my toes.  I did sign up for yoga at work but have never been able to sit indian style and know exactly what you mean by adding lower abdominal strain if not sitting straight up.  (the ladies outfits are nice though)  Unfortunately I didn't think of foot braces as there were none in the boat when I got it.  I did figure out a very convenient way to make them from webbing but feel just not safe to use as I could get tangled up in wet exits which I have a habit of doing, alot.  Good suggestion on moving the seatback to an more upright position in the truck.  Tried that today and can't say I can stretch any more but after about an hour's drive didn't find it uncomfortable.  I would say I am an average tallish little overweight 60 year old male that has had a very seditary job and not much physical activity and last year gave kayaking a try.  I definitely finished the year less sore than I started and hope to continue improvements in the comfort area this coming season.

 

Thanks for your tips.

Mike