Why Shoulder, Hip & Low Back Injuries Are So Common in Surfers—and How to Manage Them
At Movement - Health & Wellness, some of the most common injuries we see in surfers are to the shoulders, hips, and lower back. Whether you're a beginner just learning to pop up or a seasoned surfer chasing the next swell, these areas take a beating in the water.
So why do these injuries happen, and what can you do to manage or prevent them?
Why These Injuries Happen
1. Shoulders
Paddling makes up a huge percentage of your time in the water. With repetitive overhead movement, the rotator cuff muscles and scapular stabilisers are under constant strain. Combine that with poor thoracic mobility or upper back stiffness, and you get overload and irritation in the shoulder joint.
Common issues:
Rotator cuff tendinopathy
Shoulder impingement
Scapular dyskinesis
2. Hips
The hips are vital for power during your pop-up, stance, and turns. But years of sitting or lacking hip mobility can limit your ability to rotate and load your hips properly—leading to strain, pinching, or even referral into the low back or groin.
Common issues:
Hip impingement
Glute weakness
Tight hip flexors
3. Lower Back
Whether you're arching your back while paddling or twisting through turns, the lumbar spine is heavily involved in surfing. If the hips and thoracic spine aren’t moving well, the lower back often compensates—leading to overload.
Common issues:
Lumbar facet joint irritation
Disc strain
Muscle spasms or “locked up” feeling
At-Home Tips to Support Recovery & Prevention
Thoracic and hip mobility drills: A few minutes a day can improve your range of motion and reduce strain on the shoulders and lower back. Think spinal rotations, 90/90 hip work, and cat-cow.
Strengthen your posterior chain: Glutes, hamstrings, and mid-back muscles help stabilise your spine and support power in the water.
Work on your pop-up: Practicing controlled land-based pop-ups can highlight mobility or strength limitations—and help prevent flare-ups.
Rest and recovery: Don’t underestimate the power of time out of the water to allow your body to reset.
How We Can Help at Movement - Health & Wellness
Our treatments are designed to both relieve symptoms and tackle the root cause:
Chiropractic Adjustments help restore joint movement and reduce nervous system irritation—especially useful for stiff lower backs or restricted mid-spines.
Dry Needling can relieve deep muscle tension and improve blood flow to promote healing.
Cupping Therapy boosts circulation and fascia release in areas like the shoulders and hips.
Tailored Rehab & Training Sessions target your specific weaknesses, mobility limitations, or movement patterns holding you back in the surf.
Hands-On Therapy combined with education means you leave every session knowing how to help yourself between visits.
Final Thoughts
Surfing is tough on the body—but it doesn’t have to be painful. Most shoulder, hip, and low back issues can be managed well with the right mix of care, movement, and consistency. If you're feeling restricted, sore, or like your body is holding you back in the water, book a session. We’ll work together to keep you surfing strong and pain-free.
