Chiropractic Care for Surfers: How to Prevent Back and Shoulder Injuries

Surfing is one of the most physically demanding sports out there. Between paddling out, popping up, and riding waves, your spine, shoulders, and hips are under constant stress. And if your body isn't properly aligned, that stress can quickly turn into pain — or worse, a chronic injury that keeps you out of the water.

At KIRO, we see surfers of all levels — from weekend warriors hitting Rockaway Beach to competitive athletes chasing swells up and down the East Coast. Here's what you need to know about how chiropractic care can help you surf stronger, recover faster, and stay injury-free.

Why Surfers Are Prone to Back and Shoulder Problems

Surfing demands a unique combination of flexibility, strength, and endurance. But the repetitive movements involved — especially paddling and extension — put specific areas of your body at risk:

• Lower back pain: The prone paddling position forces your lumbar spine into hyperextension for extended periods. Over time, this compresses the joints and discs in your lower back, leading to stiffness, soreness, and sometimes sharp pain.

• Shoulder strain: Paddling is essentially an overhead repetitive motion. Without proper scapular stability and thoracic mobility, your rotator cuff takes on excessive load — a recipe for impingement and tendinitis.

• Neck stiffness: Holding your head up while lying prone on your board puts your cervical spine in sustained extension. This can cause neck pain, tension headaches, and restricted range of motion.

• Hip tightness: The pop-up requires explosive hip flexion and rotation. Tight hip flexors and restricted pelvic mobility can slow your pop-up and shift stress to your lower back.

How Chiropractic Adjustments Help Surfers

Chiropractic care targets the root cause of these issues — spinal misalignments (subluxations) that restrict movement and put uneven stress on your muscles and joints. Here's how regular adjustments at KIRO can benefit surfers:

• Restore thoracic mobility: A stiff mid-back limits your paddling efficiency and forces your shoulders to compensate. Adjustments to the thoracic spine can restore proper motion and take pressure off your shoulders.

• Improve lumbar function: Correcting misalignments in your lower back helps distribute load more evenly, reducing the risk of disc issues and muscle spasms from repetitive extension.

• Enhance nervous system function: Your nervous system controls everything — balance, coordination, reaction time. When your spine is properly aligned, your nervous system communicates more efficiently, which translates to better performance in the water.

• Speed up recovery: Regular adjustments help reduce inflammation and muscle tension after long surf sessions, so you can get back in the water sooner.

What Dr. Michael Recommends for Surfers

"Surfers put their bodies through a lot — the paddling, the extension, the rotational forces during turns. What I see most often is restricted thoracic mobility and lower back compression from that sustained prone position," says Dr. Michael Atunzu, chiropractor at KIRO NoHo. "Regular chiropractic care helps keep your spine moving the way it should, which means less pain and better performance when you're out on the water."

In addition to consistent chiropractic adjustments, Dr. Michael suggests surfers focus on:

• Pre-surf warm-ups: Dynamic stretches targeting your thoracic spine, hip flexors, and shoulders before hitting the water can significantly reduce injury risk.

• Post-surf recovery: Gentle stretching and foam rolling after a session helps prevent muscle tightness from setting in.

• Core stability work: A strong core supports your lower back during the prone paddling position and helps generate power during turns.

• Consistent care: Don't wait until something hurts. Regular chiropractic visits help catch and correct misalignments before they become injuries.

When to See a Chiropractor

If you're experiencing any of the following, it's time to get checked out:

• Persistent lower back pain after surfing

• Shoulder pain or limited range of motion when paddling

• Neck stiffness that doesn't resolve within a day or two

• Hip tightness affecting your pop-up

• Numbness or tingling in your arms or hands

But you don't need to wait for pain to benefit from chiropractic care. Many surfers incorporate regular adjustments into their training routine as a preventive measure — keeping their spine aligned and their body performing at its best.

Get Started at KIRO

KIRO's NoHo studio is open Monday and Thursday from 10 AM to 7 PM, Tuesday and Friday from 8 AM to 5 PM, and Saturday from 9 AM to 1 PM. Your first visit is just $39 and includes a consultation, examination, and a full spinal adjustment. If you're ready to keep surfing strong all summer, book your appointment through the KIRO app or visit www.getKIRO.com to get started.