The Hidden Key to Better Paddling: Your Lower Back Endurance

When we think about good paddling form, most of us jump straight to the obvious — that strong, proud arch through the back.
We know that keeping the chest lifted and the shoulders set helps us stay efficient and fast in the water.

But there’s a piece that often gets missed: what happens when your lower back muscles fatigue?

It’s pretty common. You start a surf session feeling good, paddling strong, with a nice high chest and open shoulders. But as your session goes on — especially if you're chasing lots of waves or covering big distances — the endurance of your lower and mid-back muscles starts to drop off.

And when that happens, your paddling posture subtly changes.
The solid arch through your back fades.
Your chest drifts closer to the board.
Your shoulders start to round forward and protract.
And before you know it, your paddling mechanics have taken a real hit...

Now here’s where it gets important:
Over time, paddling in this fatigued, poor posture doesn’t just slow you down.
It can also put extra stress on sensitive structures in your shoulders — especially your rotator cuff and tissues within the subacromial space in the front of the shoulder.

This can lead to that familiar story: shoulder pain, niggles, or more serious injuries that stop you from paddling how you want to.

When people experience shoulder fatigue or pain while paddling, it’s easy (and smart) to focus on shoulder rehab.
But it’s just as important to ask:
How is your lower back strength and endurance?

Because if you don't have the endurance to hold that strong paddling posture under fatigue, your shoulders are almost guaranteed to suffer.

Key Takeaway:

If you want to paddle stronger for longer — and keep your shoulders healthy — your lower and mid-back muscles need just as much attention as your shoulders do.

In future posts, I’ll dive into some of the best exercises you can use to build that vital endurance.
For now, next time you're in the water, start noticing: what happens to your posture when you start to fatigue?
Awareness is the first step to change.