How Flat Spells Can Decondition Your Lower Back

Okay, so the ocean's looking like a lake. Again. We've all been there, staring longingly at the horizon, maybe even refreshing surf reports every five minutes like it's some kind of digital rain dance. But while our stoke levels are definitely taking a nosedive, something else might be silently going a bit… floppy: our lower backs.

Let's be real, when the waves are pumping, our lower backs are WORKIN'. All that twisting for turns, the paddle power arch, even just popping up a million times – it's a full-on workout for those little muscles that keep us upright and shredding. They get strong, they get used to it, they become our surf buddies.

But then… nothing. Flat city. We trade our boards for the couch, maybe binge-watch that show everyone's talking about, and generally embrace the chill. And while that downtime is sometimes much-needed, our poor lower backs? They're kinda like, "Uh, hey, remember us? We were doing cool stuff like, you know, surfing?"

Think about it – those muscles that were all fired up every session are now just… chilling. Like, really chilling. And just like how your surf fitness might take a hit if you don't paddle for weeks, your lower back can start to get a little lazy. Maybe even a little… dare I say… atrophied? Yeah, that sounds scary, but it's basically just your muscles going, "Well, guess we're not doing that anymore," and getting a bit weaker.

My Own Flat Spell Confession (Don't Judge!)

I'm not gonna lie, after a particularly long flat spell, the first few paddles back out can feel… weird. My lower back might feel a little stiff, a little less supportive. It's like it's forgotten how to be a surf back! And that's when those little niggles and aches can creep in – the kind that make you go, "Ouch, maybe I shouldn't have gone for that floater quite so aggressively."

So, What's a Wave-Starved Surfer to Do?

Look, I'm not saying you need to become a gym rat during flat spells (unless you want to, go for it!). But throwing in a few simple things can make a big difference in keeping your lower back happy and surf-ready:

• Stay Active: Don't let the lack of surfing be an excuse for complete inactivity. Engage in other forms of exercise that work your core and lower back, such as yoga, Pilates, swimming, or even just regular walks and bodyweight exercises.

• Focus on Core Strength: A strong core provides crucial support for your lower back. Incorporate exercises like planks, bridges, Russian twists, and bird-dogs into your routine.

• Targeted Lower Back Exercises: Include exercises specifically designed to strengthen your lower back muscles, such as Superman exercises, and back extensions (if done correctly and without pain).

• Maintain Flexibility: Stretching your hamstrings, hip flexors, and lower back can help prevent stiffness and improve range of motion, which is important for both surfing and overall back health.

• Listen to Your Body: Pay attention to any twinges or discomfort in your lower back and address them proactively. Don't push yourself too hard, especially when returning to surfing after a break.

Bottom Line? Keep it Moving!

Flat spells are a bummer, no doubt. But they don't have to mean your surf muscles go into hibernation. By just being a little mindful and doing some easy exercises, you can keep your lower back from getting too "flat" itself. That way, when those glorious waves finally return, you'll be ready to jump back in the water feeling strong, stoked, and ready to rip – without your back screaming at you.