From Paddling Sore to Paddling Strong: How to Fix Pain and Build Power in the Water

Ben Considine

Do your shoulders, neck, or back ache after every surf session?
You’re not alone—and you’re probably paddling with more tension and imbalance than you realize.

In surfing, paddling is everything—yet many surfers unknowingly carry dysfunction into every stroke. The result? Fatigue, soreness, slower paddling, and a higher risk of injury.

Let’s unpack what it takes to go from paddling sore to paddling strong.

Why Paddling Feels Harder Than It Should

We often blame our shoulder strength when paddling starts to feel like a struggle—and yes, strong shoulders are important—but paddling well requires much more than that.

You also need:

  • Spinal mobility, especially through the lumbar spine (lower back)

  • Activation of the mid and lower traps, which support and stabilize the shoulder blades

  • Powerful, conditioned lats, your primary pulling muscles

  • Proper paddling mechanics that reduce stress across joints and muscles

When one or more of these areas isn’t functioning well, your body compensates—leading to overuse injuries in places like:

  • The anterior shoulder (front deltoid and biceps tendon)

  • The mid and lower back

  • The neck and traps

Key Areas to Address for Stronger, Pain-Free Paddling

1. Lumbar Spine Mobility

If your lower back lacks extension or rotation, it limits your chest lift when lying prone. This causes paddling posture issues like:

  • Over-arching in the upper back

  • Neck craning (leading to stiffness)

  • Fatigue in the lower spine

Mobility drills that improve lumbar extension and thoracic-lumbar rotation are critical for comfort and posture during long paddles.

2. Shoulder Stabilizers: Mid and Lower Trapezius

These muscles help anchor the shoulder blades and reduce reliance on the upper traps (which often carry too much tension in surfers). If they’re weak or underactive:

  • Your shoulders shrug during each stroke

  • You lose power

  • Your neck and upper back start to tighten and ache

Incorporate scapular retraction and depression exercises (e.g., prone Y and T raises, banded retractions).

3. Lat Strength

Your lats are the primary drivers in every paddle stroke. Without strong, conditioned lats:

  • You fatigue faster

  • You overuse your biceps and deltoids

  • You lose power on wave entry

Strengthen your lats with pull-downs, rows, and prone paddling drills to simulate surf-specific movement.

4. Balanced Programming

If your training routine only targets surface-level shoulder work, you're missing out. A well-rounded surf fitness plan includes:

  • Mobility work for the spine and shoulders

  • Postural endurance to maintain a good prone position

  • Strength training targeting large movers and stabilizers

  • Surf-specific paddling drills on land and in the water

How Poor Mechanics Lead to Injury

When the wrong muscles are doing the work, and you're lacking mobility or stability in key areas, this can show up as:

  • Pain in the front of the shoulder

  • Neck tightness and headaches

  • Low back soreness after long paddles

  • Decreased stroke efficiency (slower paddling, fewer waves caught)

Over time, these symptoms build up and can lead to chronic overuse injuries.

The Fix: A Tailored Strength & Mobility Plan

To feel good in the water and maintain proper paddling mechanics, your training should be tailored to your body’s needs—especially if you're already noticing signs of imbalance or discomfort.

At Glide Surf Performance, we believe surfers should train smarter, not just harder. That means identifying where your body is compensating and giving it the right mix of mobility, activation, and strength work to paddle stronger, longer, and pain-free.

Final Takeaway

If you're constantly battling soreness, tightness, or fatigue when paddling, it’s not just part of the game—it’s a sign that your body needs better support.

By improving your lumbar spine mobility, activating the right shoulder stabilizers, and building true lat strength, you’ll unlock more power, prevent injury, and start enjoying your surfs again.

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