The morning you are to leave for your week long trip to Aruba, you roll out of bed to shower and grab your gear before heading for the airport. You have a 16 hour flight ahead of you with three flight changes and your biggest concern is making sure that all your equipment gets there with you. That is, until you try stand up and realize that your bent over worse than Quasimodo with back pain.

This kind of nightmare is not at all uncommon in the athletic world. It has been estimated that back pain will affect 65% of the general population, with this number varying depending upon the activity. With these kinds of numbers, it is imperative that recognition and prevention be part of every windsurfer's quiver.

There are a number of different ways that one can get injured windsurfing. The winds may be exceptionally inconsistent and gusty, causing forced jibes and numerous water starts. The repetitive lifting of boards on and off vehicles and the strain required to downhaul the current sails combine to injure the unprepared sailor.

Most commonly, the sudden pain felt from an awkward movement is a simple muscle strain that will heal with stretching and exercises. At our Clinic we are aggressive about treating these muscle strains with aspirin or Advil, massage therapy, stretching and strengthening exercises, ice initially followed by stretching exercises in hot tubs. Radiating pain down the of one or both legs, numbness, or loss of power are the warning signs that you are dealing with a more serious low back problem than a simple strain. These signs need to be evaluated by a orthopaedic surgeon, sports medicine physician or chiropractor interested in back injuries.

Preventative care first and foremost consists of maintaining good posture throughout the day. The easiest way to find this is to find the position where you feel the least amount of pressure or tension anywhere in your spine. Start at your pelvis and slowly work up your back to adjust to each area to where you feel most stable. Your abdominal muscles should automatically tighten to maintain this position. Try lifting something in this position versus your normal posture and you should feel a significant difference in the stress in your spine. Carry your equipment (and anything heavy) close to your body using this relaxed position. Always lift through your legs.

There are also some simple stretches that should be done before and after every sailing session. First, lying on your stomach, relax the entire low body, prop yourself up onto your elbows and hold for 10 seconds. Repeat 10 times. Then lie face down with your arms overhead and lift your left arm and right leg simultaneously and lower and repeat the same on the opposite side, 20 times each. Next go onto your hands and knees and arch your back like a cat while holding this position with your abdominal muscles for 5 seconds. Repeat 10 times. These exercises are remarkably simple and effective.

Stretches for the hamstring muscles are performed while standing with your heel supported on a step, your back straight and your hips facing forward. Slowly lean forward, pivoting through the hips and not arching the back until a stretch is felt in the back of the thigh, then hold for 30 seconds and repeat 3 times on each side. Next stand with your feet shoulder distance apart, your hands on your buttocks and your back relaxed. Slowly lean back until a stretch is felt in the back. Hold for 10 seconds and repeat 10 times. This one in particular can be performed anytime the back feels stiff.

Proper care and prevention of back injuries requires thought throughout the day, as well as while out on the water. Maintaining good posture and performing a few exercises will help keep your back happy all season long.