Putting On a Wetsuit with Back Pain: Gentle Tips

Bent forward on one leg, tugging at the leg of the suit with both hands while the other foot searches for footing in the grass: that’s what putting on a wetsuit looks like for many people. Anyone who has ever stood at a lakeside with back or shoulder problems knows that this exact posture can hurt. If you want to put on a wetsuit and worry about back pain or shoulder trouble, you’re not alone.

Putting on a wetsuit is a surprisingly physical business: bending down low, standing on one leg, pulling with your upper body bent over and reaching far behind you to close the zip. For beginners, older athletes and anyone recovering from an injury, that can be uncomfortable.

In this article, we at FlipSoc show you how to get into your wetsuit more gently with a different posture, aids, zip tricks and the right choice of suit. One important note up front: we offer practical everyday tips, not medical advice. If you are in pain or recovering from an injury, please talk to your doctor or a physiotherapist.

Putting on a wetsuit with back pain: why does it strain your back and shoulders?

Putting on a wetsuit strains your back and shoulders because you bend down low, often balance on one leg and pull hard with a rounded back. On top of that, closing a back zip involves reaching far behind you, which can put stress on your shoulders.

Neoprene is tight and grips the skin, especially when the skin is damp or sweaty. The more the material sticks, the more force many people use – usually with a rounded back. If you also have to keep your balance, the muscles in your back tense up even more.

The typical strain points

How do I put on a wetsuit sitting down?

To put on a wetsuit sitting down, sit on a sturdy bench, folding crate or the edge of your car boot and put on the whole lower half while seated before you stand up. That way you don’t have to balance on one leg and can keep your back more upright.

1. Choose a seat: A seat height of roughly knee level is comfortable. Seats that are too low force you back into bending down deeply.
2. Put down a mat: A mat or towel under your feet protects against sand and stones.
3. Bring your leg up instead of bending down: Put your foot on the seat or a stool instead of bending to the ground – as long as that feels comfortable for you.
4. Foot through the cuff: With a gliding aid or in small steps.
5. Work the material up: While seated, get it above the knees on both legs.
6. Stand up: Only now stand up and work the material up over your thighs and hips.
7. Upper body: Put your arms in one after the other, without jerky pulling.

You’ll find the complete basic guide, including all steps for back zip and front zip, in our main article how to put on a wetsuit. Here we focus on the adjustments for a gentler routine.

How do I protect my back when pulling the material up?

You protect your back by pushing the material up in small sections with your fingertips instead of pulling hard on the edges. The less force you need, the less you have to tense and twist your torso.

Don’t grab the neoprene by the edge; instead take hold of the material with your fingertips a hand’s width above the ankle and push it up bit by bit. Alternate between both legs. That way you avoid single, forceful pulls that strain both your back and the seams of the suit.

Posture checklist

• Keep your back as straight as possible; bend your knees rather than bending your upper body far forward
• No jerky pulling – many small movements are better
• Breaks are allowed: putting on a wetsuit isn’t a race (except in triathlon training)
• Don’t “yank” the suit over your hips; work the material far enough up the legs first
• Don’t twist: your body stays aligned, your hands do the work
• If it hurts, stop and adapt your method

How do I get my feet and hands through the cuffs without straining?

You can get your feet and hands through the cuffs without much effort if there is a smooth layer between your skin and the neoprene, so the material glides instead of sticking. This is the moment when most people pull the hardest – and therefore put the most strain on their back and shoulders.

Helpers compared

• Plastic bag: Pulled over your foot or hand, it slides through the cuff. It works, but tears easily and is single-use plastic.
• Thin sock: Some gliding effect, but can get stuck itself and has to come out again afterwards.
• Lycra or rash guard top: Helps on the upper body and arms and stays inside the suit.
• Nylon donning aid: Reusable, for feet and hands.

How the FlipSoc saves effort

The FlipSoc is a donning aid made of smooth ripstop nylon that we developed in Erding to put an end to the tugging and pulling when putting on a wetsuit. You fold the loose ends about a third of the way inwards, pull it over your foot or hand and slip into the leg or sleeve. The neoprene glides over the smooth nylon through the cuff. Then you pull the FlipSoc out and repeat on the other side.

For people who want to spare their back or shoulders, this is a practical building block: less force when slipping through means less pulling with a rounded back or outstretched arm. It works wet or dry, for all suit thicknesses and sizes. To be honest: the FlipSoc is designed for classic wetsuits with a fabric (jersey-lined) inside. It doesn’t work with smoothskin or open-cell suits, as commonly used in freediving. And it isn’t a medical aid, but a practical donning aid.

How do I close a back zip without shoulder pain?

You can close a back zip without much strain on your shoulders by using a long pull cord, laying it forward over your shoulder and pulling with both hands in front of your body instead of stretching one arm far behind you. Alternatively, a partner can help.

1. Extend the pull cord: Many back zips already have a long cord. If it is too short, an extra loop can help.
2. Bring the cord to the front: Before putting on the top half, lay the pull cord forward over one shoulder so you can grab it later without contorting yourself.
3. Pull in front of your body: Pull slowly up or forward with both hands in front of your chest.
4. Close the collar: If needed, you can let a second person close the Velcro at the collar.
5. Ask a partner: At the water there is almost always someone who will quickly zip you up. Among water sports people, that’s completely normal.

Which wetsuit is easier to put on with back and shoulder problems?

With back and shoulder problems, the easiest suit to put on is usually one that fits well, isn’t too tight, has flexible material at the shoulders and a zip system you can close without contorting yourself. There’s no single right suit for everyone – try on different models.

Zip system

A back zip has a large entry opening, which makes getting in and out easier for many people. Closing it, however, requires reaching behind you or a pull cord. Front zip and zipless suits have a narrower entry and require more shoulder mobility when slipping into the top half. Which suits you better depends on which movement is easier for you. You’ll find a detailed comparison in our article back zip or front zip.

Cut and thickness

A shorty or a sleeveless long john is much easier to put on than a full suit, provided the water temperature allows it. Thicker suits are stiffer and require more force. So don’t choose a thicker suit than you need for the temperature.

Fit

A suit that is too small turns putting it on into torture. The wetsuit should fit snugly like a second skin, but not restrict your breathing. How to measure correctly and check the fit is explained in our guide to wetsuit sizing.

What to do after an injury or surgery?

After an injury or surgery on your back or shoulder, check with your doctor or physiotherapist before using a wetsuit for the first time which movements are already allowed. Putting on a wetsuit involves movements that may be restricted with certain injuries.

Ask specifically about the movements typical when putting one on: bending down low, lifting your arms overhead, reaching behind you, twisting your torso. Once you get the green light, you can use the tips in this article to keep these movements to a minimum. If it hurts: stop and check back.

Common mistakes that put unnecessary strain on your back and shoulders

1. Balancing on one leg: Sit down instead.
2. Pulling on the edge: Push the material up in small sections with your fingertips.
3. Putting it on while sweaty: Wet or sweaty skin creates friction, which costs effort. Cool down briefly or use a gliding aid.
4. Suit too small: A wetsuit that is too tight takes much more force.
5. Jerking your arms through: Work the sleeve up bit by bit instead.
6. Forcing a back zip closed: Bring the pull cord to the front or ask for help.
7. Time pressure: Allow enough time so you don’t get hasty.

Frequently asked questions about putting on a wetsuit with back and shoulder problems

Can I put on a wetsuit sitting down?

Yes, and it’s especially recommended if you have back or balance problems. Put on the lower half while seated up to above the knees, and only then stand up to work the material over your hips and upper body.

Which zip is better for shoulder problems?

That depends on which movement is easier for you. A back zip has a large entry opening but needs a pull cord or help to close. Front zip suits require more shoulder mobility to get into. Try on both versions.

Does a donning aid help with back pain?

A donning aid like the FlipSoc reduces the effort needed to slip your feet and hands through, and therefore the pulling with a rounded back. It is a practical aid, but not a treatment. If you are in pain, you should seek medical advice.

Can I put on a wetsuit after shoulder surgery?

Whether and when that is possible is something to clarify with your doctor or physiotherapist. Mention the typical movements such as lifting your arms overhead, reaching behind you and twisting your torso, so that you get a concrete assessment.

Is a shorty easier to put on than a full suit?

Yes, a shorty or a sleeveless long john is usually much easier to put on, because less material has to be worked over your arms and legs. Whether it is warm enough, however, depends on the water temperature.

Conclusion

Putting on a wetsuit with back pain or shoulder problems is mainly a question of technique and preparation: sit down instead of balancing, push the material up in small sections, use a gliding aid for your feet and hands, and bring the back zip’s pull cord to the front or ask for help. A well-fitting suit with a suitable zip system makes an additional difference. And if you have symptoms or are recovering from an injury, always get medical clearance first.

With these adjustments, putting on your wetsuit goes from a feat of strength to a calm routine – and you head into the water more relaxed.

If you’d like to save effort when slipping your feet and hands through, check out the FlipSoc – the donning aid for your wetsuit. With free shipping, 14 days of free returns and our 5-year durability guarantee, you can try it out at your leisure.