Boating is relaxing but you do have to “put your back into it” at times. Picture any number of situations on a boat — there are likely several incorrect ways and one proper way to perform an action. Doing it wrong, even slightly, may result in injury and pain, so we’ve got tips to help you avoid that!
Pay attention. Back injuries are common among boaters. Inattentiveness leads to falls on the boat and into the water, which can be traumatic.
Straighten up. Becoming more body-conscious and adopting proper posture avoids many injuries. We know what being in proper alignment feels like, yet it seems more natural to slouch and shift. It’s not more comfortable if your posture leads to ailments, so stand up straighter, pull back and then drop your shoulders, keep your eyes straight ahead, tighten your abs, and shift some weight to the balls of your feet. When in a paddlecraft, sit straight, tighten your core muscles, and brace your legs.
Go with the flow. Don’t be rigid when you see a wake approaching or are out in choppy waters. Bend the knees and tighten the abdominal muscles to help protect the spine and back.
Change things up. We’re not statues — varying positions whenever possible offers tension relief to the body. Skippers who sit for a long time should stand up occasionally to bring movement back into stiffened muscles. Alternatively, if you’re standing for long periods, take a break and sit for a bit.
Lift properly. Position yourself so the object is as close to your body as possible, with your feet shoulder width apart. Contract your abdominals to support your back when lifting, and bend from your knees, sticking your butt out in order to use your legs and not your back. As you raise the object, look ahead, not down. Use your leg muscles to straighten up, holding the object at waist height.
Reach correctly. Leaning over when docking requires a balancing act to both avoid falling in and smashing something (a limb or a vessel). While both are pressing, so is avoiding injury! The further away you extend from your center of gravity, the more stress you put on your body, so just as in lifting, position yourself as close as can be when stretching. Or use a prop such as a pole/hook to lengthen your reach.
Pretzels are for snacking. While pushing, hoisting, lowering, checking below, polishing, or tying, don’t twist beyond your comfort zone. Change position completely rather than overextend — one minute of delay now can save a lot of pain later on. Bend with the legs and raise or lower objects close to the chest or abdomen. Place heavy objects down directly in front and then move as necessary. Use a wagon or enlist extra hands to move hefty gear around.
Climb safely. When climbing up or down a ladder on the boat and dock, look ahead at the steps before you start and keep your legs, arms, and body aligned. Don’t overload your arms — you need to grasp the handrail fully.
Stay hydrated. If you’re dehydrated, you’re more likely to strain muscles. In addition, even moderate dehydration can affect your judgment. Stay alert and avoid aches by drinking water and other non-alcoholic liquids while boating. Adding a bit of sea salt to your drink helps with absorption.
Stretch and exercise. Among the many benefits of a year-round exercise program is an avoidance of injuries during boating season. Muscles and joints are more likely to become cranky when they are weak and/or short, so consult with a doctor and a trainer about undertaking an exercise routine to keep you shipshape.
