Preventing Back Injuries When Lifting a Canoe

Amy Fahlman, a CAMPT-Certified physiotherapist, talks about how backcountry canoe camping is an excellent way to decrease stress and improve your mental health. However, if you don’t lift a canoe properly you risk back injuries or making an existing back issue worse. In this video, Amy show you how to lift a canoe for portaging without hurting your back so you can enjoy the backcountry safely and injury free.
You can learn more about Amy or contact her at: amyphysio.ca/
CAMPT-Certified physiotherapists have received internationally-recognized training in hands-on therapy. We can help you get better, recover faster and stay healthier. If you want the ability to stay active in the things you love to do, then look for the CAMPT-Certified logo.
You can find more info on CAMPT at: manippt.org/.
You can connect with CAMPT on these social media platforms:
• Facebook: / camptphysio
• Twitter: / camptsocial
• LinkedIn: / 3356279
• Instagram: / campt.ig

[@jjaylad]

Great video. Thanks for posting it. That technique looks great for a fit physiotherapist with a light canoe. I'm 76 and make many wilderness portages per season here in Canada. I've used other brands but only owned Grummans due to their indestructability in anything but extreme white water. I use exactly the same type of yoke I see on your canoe. Over the last 60 years I've had the 3 rib 17' Standard that weighed 76lbs, the 5 rib 17' Whitewater that weighed 81 lbs and now have a vintage 5 rib 17' Lightweight that is exactly the same as the Whitewater except with a thinner more high tensile skin and weighs only 60 lbs. (62 with a bit of gear I've rivited on the interior). I have used your technique but always found it much easier to shoulder a heavy canoes if the stern tip of the canoe remains on the ground while I lift it and swing it over onto my shoulders. I simply position my hands further forward toward the front thwart and then it's up, and a slight back step and knee drop to get the shoulders under the yoke. It does take slightly longer due to the double step getting it up first then dipping under the yoke. The stern down technique reduces the weight being handled since Mother Earth is assisting. Stern down, it's easy, even with the 81 lb Whitewater, with far less chance of shoulder sprain or back injury ...especially for folks with as many years and miles on the frame as I have,. That said, I got the Lightweight due to the long and arduous portages we do in the Canadian Shield, ...not just because its easier to shoulder. Hope you've dodged Covid and have many more years of happy paddling!

[@arthurbrumagem3844]

I had to quit canoeing after 45 yrs because of bad hips. So glad you can continue your love of the wilderness via canoe. A great way to travel

[@richarddsouza7761]

I hope I can canoe and portage at 76. Do you have any flexibility or strength tips for us aspiring to do the same?

[@deplorabledave1048]

We were only 12 and 13 years old and we carried cedar and canvass canoes in Algonquin Provincial Park. Thus was in 1970. Back then the canoes weighed 60 to 80 lbs depending on how much water they had soaked up. Average was about 70lbs,. Very hard on your neck!!! We had leather tumps that distributed the weight on to our head. That helped balance it too. It was more art than strength to get the canoe up on your shoulders. Then it was how much PAIN could you endure on really long, or steep or slippery portages. The one between Canoe Lake and Smoke lake was straight up a mountain!!

[@junefourth9821]

Our councillors told us there was a coke machine at the far end of the portage!

[@dananorth895]

A quality wheeled caddy is a lifesaver if you possibly can use it.

[@jdmckinley18]

As a young person with a bad back and is looking into canoeing. this is super helpful. Thankyou!

[@anthonydo5908]

that was amazing demo amy Thank you

[@toddheil42]

Outstanding demonstration!

[@Rick-tt6yq]

Thanks Amy! Very helpful.

[@davidpaulcarlson8763]

Great and simple explanation!

[@clivebushnell8428]

Hi Amy, I've watched a lot of videos on lifting canoes safely and I do think that most videos demonstrating this technique, miss an important point of caution: this technique should be learned with a light weight boat. Trying it unskilled with a typical 15 or 16 foot plastic boat, weighing 75 - 90 lbs is surely risking injury. I've done it, but I don't find it easy and certainly feel safer using the lift one end and walk straight armed along the gunnels technique. It's more reassuring and mangeable with a heavy boat. For sure, people doing long trips with long portages through woods will be using a light weight canoe, but many people watching these videos are using much more affordable and much heavier boats.

[@snigwithasword1284]

My inexpensive 17' touring kayak is much heavier at 70 lbs than any recreational kayak short of a tandem. Putting all that weight on only one shoulder does not feel confidence inspiring.

[@hstrinzel]

I agree. I think THE MOST IMPORTANT way to prevent back injuries is to do things on a slow, careful gradient of gradually increasing the weight and difficulty. On my windsurfer I always remain on the super-careful side, even if it makes me look like an old grandfather at times.

[@dalehamelin9538]

Better to roll from stern up & then walk up to yolk. No jolting this way. But each there own and one may work for some

[@davidrobins4025]

Very well demonstrated - good technique. Thanks

[@jclane5669]

Great technique. I'm gonna try that w/a 16 foot. Thanks!

[@davidgriffith6627]

Beautiful canoe!

[@wagneraquino2450]

a hug straight from Brazil, like the video

[@jguild45]

Thanks for making a simple video. You sure are in great shape!

[@Dandandan3]

Very nice. Gonna try. 👍

[@nn.roberts]

Fantastic! The only thing I have to get now is a canoe. 🙂

[@reelchef67]

For heavier canoes and older canoeists, do the same motion but farther towards one end while opposite end is resting on the ground and then walk it back onto your shoulders , This way you don't have to lift the entire weight of the canoe.

[@TheWhiskeyCowboyLife]

I was going to mention this as well. It also prevents injury when not truly being able to handle the weight of a canoe in such a fast and jarring movement. The way she does it is fine if you are fit and strong and have a relatively light canoe.... but.... then again, if someone hurts themselves with her advice, she can provide "therapy". ;)

[@reelchef67]

@@TheWhiskeyCowboyLife Ya and that is also an ultra light kelvar and carbon canoe she is using probably 38lb soaking wet and long cry from a cedar strip or grumman tripper at 75-80lbs

[@denisesarazin6753]

I used to easily lift my previous 16-ft 72-lb prospector using that technique but it became too heavy so I got a 42-lb Swift Keewaydin 16. However, I got the detachable yoke and didn’t realize that I wouldn’t be able to use this technique anymore because the yoke thread could break if I lift the canoe using the yoke. It’s disappointing but at least I can use the other technique with one end on the ground to start with.

[@robnation2475]

You and your technique are both beautiful. 🙂Very impressive! Thanks!

[@robnation2475]

I finally noticed the dog's reaction 😀"What the woof?!"😯

[@michaelangelo7511]

Great job!👍🏻🇺🇸

[@Ruthless9o7]

dam, im impressed... strong af

[@junkdaddy8081]

Wow ! ❤️

[@hstrinzel]

WOW, at 60 years old and being "only" a software programmer,I fear that even if I got that motion to go absolutely perfect, my back and shoulders would be totally out of whack regardless. I will stay on flat terrain where I can use WHEEL trailers for the canoe. But it is interesting to see that SOME people CAN do that motion. Congratulations, Amy!

[@junefourth9821]

Flabby untoned muscles will not be useful. When this technique originated people where better conditioned and not by working out at gyms in the 1700 and 1800s. They did physical tasks everyday so didn’t need any gym membership. Programmers sit too long.

[@richarddsouza7761]

Look up the manoeuvre where you hold the stern seat and lift from the back, and then shimmy yourself to the yoke..

[@pinguzoe]

try that with my old town discovry....no thanks to heavy

[@APSWStateOfMind]

This is lovely...but what about an 81 lb canoe with no thwarts or yoke? I use a dolly, and it's about getting it on and off the vehicle by myself. I have a system, but am liking to see if I can do it better.

[@kusterflattail]

Wow, I want to go canoe camping with you!!

[@bryankautz826]

Nice clear demo & technique, but just one question, anyway to get the doggo to help out? 6 paws are better than just 2! 🤪🐶

[@148woodrow]

I love this woman.

[@ricardoy.7493]

How many kilos (do you recommend) should the canoe weigh to do this maneuver? Very helpful. Thanks.

[@plmn93]

Getting it onto my shoulders is easy enough but I do have some trouble balancing it during that move. The back end usually hits the ground before I am able to get it balanced. Just need more practice I suppose.

[@terrysmith4465]

That's exactly what I do I get my wife to do it.

[@terryknutson3202]

Always be a gentleman and let your Wife porter your canoe. Yes!!

[@jimmoses6617]

Don't spend the first twenty years of your adult life framing houses or pouring concrete foundations.

[@junefourth9821]

When teaching, the issue beginners generally face is which arm goes across to the far side. Also they need to know to bend their knees to lower their centre of gravity, and to engage their abs to stabilize their lower back and core when accelerating the dead weight skyward. (As a CAMPT designation holder, I am astounded you didn’t incorporate back safety into your how to video.). You raise the hull to inverted after rocking then slip your base of support under; you don’t bring the boat (thwart or yoke) to your shoulders, you bring your shoulders to the thwart; you slip under it you don’t muscle it over top of your head… there’s an optical illusion since your frame of reference is static from the fixed video camera position. You sneak underneath of the flipped over hull then extend (straighten) your legs shoulder width apart. These are the bio mechanics of how and why the methodology functions as it does. Not going with the flow of the forces can lead to sprains and strains. Learn with two spotters in place. It depends on 1) which direction of travel you intend to head towards 2) whether you are on the port or starboard side of the boat lying on the ground.

[@OLDMANTEA]

I recommend a Kevlar canoe

[@johnself]

BOSS.

[@eltinant8120]

this girl looks strong

[@jer-bear2353]

Well done, I would never thought that. You're in great shape.

[@terryknutson3202]

"Great Shape !!"

[@arthurbrumagem3844]

Great for young people. Older people will end up with a sprained back with just one wrong “ twist “.

[@josephscriven5454]

Because they stopped moving at some point in their life. If you keep moving and dancing every day, all your life, you won't break so easy.

[@junefourth9821]

Not if you utilize the proper biomechanics and are fit.

[@arthurbrumagem3844]

@@junefourth9821 and are fit - is the key

[@richarddsouza7761]

I think it’s also about maintaining your flexibility

[@arthurbrumagem3844]

@@richarddsouza7761 for many of us we don’t think about that until it’s too late. 😩😩

[@dianabenobo]

You are very strong! But that looks like a very difficult and risky manoever for a person my age! I prefer to approach the end of the canoe and, facing out away from its center rest both hands on the rails where the are about one shoulder-width apart. With feet close to the side of the boat about shoulder width apart or wider, I bend my knees and pull the end of the canoe up to close to my chest. I then rotate the canoe up and over my head while the far end of the canoe rotates up onto the point of the far end. Having lifted and pressed over head most of the weight I then raise the canoe to full height and drop it while quickly sliding and repositioning my hands along the rails until I get to the center of the boat where the balance enables me to raise the other end from the ground into the air as I rest the yoke on my shoulders for portage ... I reverse the procedure to lower the boat to the ground by first setting the point onto the earth, walking backwards to the end where my hands are closer together, then I lower it to my chest and rotate the boat close to my body, sometimes adding friction with my legs, as I complete the lowering to the ground. Be careful!

[@reelchef67]

Rails are called gunwales. I'm 55 with a bad back and can still solo portage using the proper method Amy is using . IT uses inertia not strength to do it.

[@dianabenobo]

​@@reelchef67 I'm 70 and I would try to use the lap toss method if I were standing in the water unless I could get the nose firmly on the shore. .... I don't have room for guns in my canoe and the top of my 'wale' looks like a hand rail to me ... I don't have a powder room either, unless the bailer counts ... It does look like a scoop with a hollow handle :)

[@user-oe2hc8nt8o]

Крепкая девченка😊

[@robertbolding4182]

I could do that I'm 65 years old and just had a stroke and I could do that of course I make cedar strip canoes.

[@sweettony9359]

That is one rugged lass.

[@paulkerby4829]

Like an old pro

[@micstica]

Wow, I bet you can roll a cigarette in one hand and me with the other. And no padding on the yoke. Well done.

[@hillshepardson9537]

Very nice, but that canoe probably weighs 32lbs..Mine weighs 60lbs

[@inaband428]

Pretty easy to do with 70 lb canoes ,,,

[@ktownc936]

Well then you need a 32 lbs canoe. It's that simple

[@bxkos8189]

its easier than you think. im 15 and perform this move easily edit: (on a 70 lb canoe)

[@mankev9255]

That's a Prospector 16 Kevlar it weighs close to 60 lbs.

[@justinflott5133]

Mine is 91lbs……

[@terryknutson3202]

Take the wife out first Justin.

[@rustyshackleford3487]

Looks easy enough. But to be fair, she looks in shape enough to dead lift a Volkswagen.

[@terryknutson3202]

"i wood not piss her off"

[@scottmeyer1268]

That's how I learned to do it years ago. Here's an alternate technique for older people or those who don't feel as strong: kzbin.info/www/bejne/mXnSqoeXd5qeobc

[@oddities-whatnot]

I prevent back injuries by letting everyone else do the lifting.

[@davidr.massey419]

Buy a lighter canoe!! Been thru when canoes were fiberglass monster heavy's. Someone very skillful dead on accurate artisans made a stripper canoe as the "plug" for the female mold. In marathon canoe racing competitors made their own designs in strip canoes. These had to be 27" wide at the 3" water line at the widest point(maybe midships) 33" wide at the gunnels with 18 foot-6" overall length 10" minimum at stern and 15" at bow. Most of the best builders strip boats came in at near or less than 35 pounds. Now some sellers do this in RIGID Carbon-Fiber @ 26 to 31 pounds. Duh one hand like a heavy briefcase handling.

[@christyros2]

Super Girl :)

[@terryknutson3202]

"Not evr one is as strong as you "honey."

[@blackspruceroutes]

Hahaha With a $5000 dollar 35 pound canoe. Now let's see a 70 or 90 pounder😅

[@j.t.c.9157]

As a physiotherapist I would think you would advocate a safer way to lift a canoe by yourself than this... I mean same basic technique done from farther back and then walking your hands to the balance point is way safer.. just sayin

[@mcake1234]

Bare feet. You drop that thing what could go wrong.

[@rocknridgeadventures]

Bet you wouldn't do it as easily with an 'iron horse' 30+ Kg's canoe...plus 'back country' you've no air bags etc in there, and shoes would be a good idea...it's flawed with holes. If your teaching 'best practice' you have to do 'best practice'

[@allans7281]

Wow !look at you great video! I love a woman I can lift a canoe😉

[@stuart6478]

A great way to prevent back injuries is to LIFT WEIGHTS EVERY DAY your welcome

[@ricardoy.7493]

It's a shame and very disappointing that you don't answer the questions or at least say thank you for watching your video and comments.

[@148woodrow]

Or just pay someone else to carry it for you.