Back fatigue cause and prevention?

[mstachowsky]

I'm having a weird problem (at least...I assume it's a weird problem): My lower back muscles always feel fatigued after a dive, sort of like if I were swinging a kettlebell or doing deadlifts for a workout. I have a feeling that it has to do with my position in the water and my weighting, but I don't know which parts of that are the problem

I usually keep my head tilted at around 45 degrees to the bottom, so I can see where I'm going and also see the bottom. Apparently my profile is OK, and other divers tell me that I'm reasonably horizontal in the water.

Any thoughts? I'm usually in a 7mm wetsuit with an Al80 tank and about 18 pounds of weight, if it matters...

MIKE

 

[Rogersea]

Hi Mike,

I am just curious how far of a walk do you need to make to your entry point? If you are making a long walk and not used to it that may be the culprit... I have never carried that much "weight" on Back/waist. Hope the pain goes away...

Cheers,
Roger

 

[g1138]

Try to extend your back as if you're stretching or tippy-toeing. I have a feeling you're arching your lower back all throughout your dive. If you extend your entire back you'll be able to straighten the lower and arch the upper, which may help.

 

[knotical]

Perhaps you're unconsciously tensing your back muscles. Sometime when you're hanging out underwater, try going completely limp and see what happens.

 

[00wabbit]

Also remember to lift with your legs when putting on all that gear.

 

[ColoDale]

When I first started diving, my lower back would hurt towards the end of dives and on the boat. It still does a bit but less so. I found that I was arching my middle and lower back (a bit like a U or like head and legs a bit up). So I found that every once and a while if I bring my knees up towards my chest to stretch my lower back it helps quite a bit. I also discovered that keeping the arch position was tensing (actually probably compressing) the lower back muscles. Additonally, extending my legs straight and even extending my arms out straight and forward would help the back muscles and stetch them out. Every once and a while I will go vertical to let gravity pull on my legs then go back to horizontal to keep diving.
Basically I am just doing stretching excercises underwater.

Normally I am in salt water, surf shorts, AL100's (sometimes AL 80's with less weight), and using 14-16 lbs of weight (6'7" and 260 lbs). Steel 120's will cause me more back aches at the beginning of the dive.

 

[Dive the World]

what kind of gear do you have? situation you dive in?

 

[Phil_C]

Also have a check of your tank position in your BC - I found I would get a stiff lower back if the tank wasn't balanced just right - I was tensing my back to keep straight and keep level. Try moving your tank a little higher up your back so it moves your centre of gravity up your torso a little, this caused me to sit more level in the water without tensing my lower back to do so. It worked for me - no more sore backs. Have fun P

 

[FinnMom]

My back definetely bothered me my 1st summer diving. The weight belt is really at an unfortunate location for stressing your lower back: try to shift some of the weight off your weightbelt and into the tank or BCD. You could even consider switching to a wing with a heavy backplate.
Do be careful not to injure yourself and most important do what you can to build up your back and trunk muscles. Strengthening your muscles will be your most imp long-term solution.

 

[dumpsterDiver]

Try a rubber freedive weight belt. It makes a big difference for me. It is elastic and will not slide around and you can wear it low, off the low back and across your butt.