Movement instead of blockade: the best exercises for lower back pain

SUP has become popular not so much because of the advertising, but because it is easy to learn, versatile and the natural fun it brings. But the first steps are often a test of balance, patience and attention. In order to learn to row from scratch and to avoid mistakes, a beginner must master the most important skills before entering the water.

How to learn to SUP?

The first few minutes set the tone for the entire training. Even if you choose a calm bay, without wind or current, an unprepared body will immediately feel uncomfortable.

Posture, position and body position

In order to learn to row without falling, it is necessary to learn a neutral position. Knees slightly bent, feet parallel, slightly wider than shoulder width. The weight is evenly distributed between the heels and the balls of the feet, the center of gravity is above the board. The shoulders are relaxed, the chin not lowered. One step to the side and the board sinks under water. Any sudden movement disturbs the balance. The body remains stable, only the torso and arms work, neither the back nor the neck should be overloaded. A beginner loses his balance more often due to tension than to external factors.

Start on your knees and come to an upright position.

Before a beginner can ride a SUP board to its maximum height, he learns the kneeling position. This ensures maximum stability and allows you to see how the board reacts to weight, movement and direction. The lift is performed smoothly: one leg is on the board, the body is forward and the second leg is in a standing position. It is important that you do not shift your weight to one side: the board reacts immediately to the slightest imbalance.

How to choose your equipment: board, paddle and accessories

Mastering the technique begins with the correct preparation of the equipment. The question of how to drive a SUP always starts with the board.

SUP board for beginners

The optimal length is 310 to 340 cm, the width is at least 80 cm and the thickness is 12 cm. These parameters ensure stability and are forgiving of mistakes. The inflatable model is easier to store, transport and is not afraid of bumping into stones. Suitable for flat water and touring. A hard board slides better, but requires dry storage conditions and experience in turning.

Paddle and oar: the details determine everything

An aluminum paddle is suitable for starting with. It is cheap, durable, but heavier than carbon. The length is adjustable – the ideal ratio is: height + 15 cm. Too long causes shoulder fatigue, too short increases the load on the back. The oar is attached to the hind leg. If you fall, it holds the board firmly and prevents it from drifting unpredictably.

Equipment and safety in the water

A beginner should consider all safety aspects before paddling, even on a warm, calm river. The weather forecast can change, the current can become stronger and the water temperature can be worrying.

For short walks: swimwear or shorts and a T-shirt with UV protection. In windy conditions, wear a lightweight, water-repellent jacket. In temperatures below +20 – hydrocover. Hats and sunglasses must be secured with straps. A life jacket with a not too high buoyancy does not affect rowing, but provides buoyancy in the event of a fall. Keep a whistle in your pocket and a waterproof phone case around your neck. Safety is not an accessory, but a basic responsibility.

Rowing technique: how to row correctly?

The answer to the question of how to row without getting tired lies in the rowing technique. With the wrong style, you are immediately out of action: your wrists, lower back and neck start to hurt. The paddle goes into the water while you extend your arm. The dive is performed as vertically as possible. The stroke is performed with straight arms, the body turns with the movement. The shoulder blade is down and the lower back is stabilized. After three or four strokes, you switch sides. When you paddle in one direction, the SUP begins to unfold. Deep penetration of the paddle provides stability. Fast, superficial movements disrupt the rhythm.

Beginner mistakes and how to avoid them

One of the most common mistakes is the fear of water. The beginner tenses up, looks at his feet and holds the paddle like a mop. The result is loss of control, sudden collapse and loss of self-confidence.

Mistakes and solutions:

1. Look down. Solution: Focus on the horizon: the balance is back.
2. Grab the blade at the top. Solution: One hand on the handle at the end and the other on the shaft, at shoulder height.
3. The support is too narrow. Solution: The legs are on the edges of the central handle of the board.
4. Hard knocks with the oar. Solution: row gently, without splashing; the oar should not make a sound.
5. The wind is taken into account. Solution: start against the wind; the return journey will be easier.

Where to ride and rent safely: locations, approach, inspection

To learn SUP surfing you need ideal conditions. To learn how to practice SUP without stress or accidents, you need to choose the right water and rent the right equipment, checking all the parameters.

The perfect place to start

A beginner can more easily adapt to the board in waters without currents, waves or boat traffic. A calm lake, a pond or a sheltered bay without gusts of wind creates a pleasant training environment. The optimal depth is 1.5 to 2 meters: this is enough for a safe fall and recovery. The bottom is flat, without sharp stones or algae.

Small, urban beaches with a gradual slope are particularly pleasant. If you sail along the coast with a SUP board, you have a tactical advantage: if you get tired or your board becomes unstable, you can easily walk back or calmly get on your knees and walk through the shallow water.

How to rent a SUP board correctly?

To rent SUP equipment, you need not only a passport, but also a lot of attention. A superficial assessment does not protect against failure. The instructor or rental company must demonstrate the following:

• no holes, scratches or bulges on the body;
• valve tightness: no air must leak when pressed;
• tightness of the inflatable chambers: pressure stability is checked by pressing in the middle;
• stiffness of the deck: with even loading, there must be no deflection.
• duration and pace of your first session: how to start SUPing?

The first training should not last longer than 50 minutes. The body of a beginner is exposed to new forms of stress: tension in the lower back, training the core muscles, maintaining balance and aerobic rowing. All this leads to rapid fatigue. After 30 minutes, muscle fatigue sets in and after 40 minutes, concentration decreases. From that moment on, the mistakes begin: uncertain turns, loss of balance and falls. The optimal schedule is 10 minutes on your knees, 10 minutes standing with breaks and then 20-30 minutes of easy paddling along the bank. When you return, it is important to stretch your lower back and hips.

How to practice SUP with pleasure and benefit: Body, breathing and rhythm

The real benefit of SUP is not in the number of kilometers, but in the quality of the movement. A beginner who learns to keep balance, activates the deep muscles, stabilizes breathing and releases mental tension.

Involve the body and conscious movement

With each rowing cycle, the diaphragm, abdominal muscles, shoulder girdle and hip muscles are activated. The work develops along the vertical and diagonal axes. A stable back reduces the pressure on the spine. At the same time, the knees move microflexibly during the pull, which helps to distribute the load. The arms are not fully extended: a slight tension in the elbows reduces the risk of microtrauma. In rowing, it is not so much a question of strength, but of technique. A slow, deep cycle is better than jerking and accelerating.

Progress through natural rhythm

At minute 15, the body begins to adapt to balance. The body learns to trust the board and senses how to paddle correctly. Excessive muscle compensation is reduced and movements become more economical. After 30 minutes, breathing returns to normal and the heart rate begins to stabilize. At minute 40, a feeling of ‘transparency’ arises: the glanders are experienced as an extension of the body. This is where true skiing pleasure arises.

Psychological effect and recovery

SUP lowers cortisol levels, restores breathing rhythm and balances the pulse. Skating becomes a form of active meditation: attention is focused inward, the body moves rhythmically and the water relieves emotional stress. After the session, it is important to stretch the quadriceps, lower back and trapezius muscles. This accelerates recovery and reduces the chance of muscle pain.

Conclusion

SUP surfing training does not start with theory, but with action. To learn to row safely, confidently and with pleasure, you need to choose the right equipment, master the basic techniques and follow the rules of water safety. Every step is an investment in freedom of movement and body strengthening. The most important thing is that you enter the water consciously, prepared and with respect for the elements.