Is Rowing Good For Lower Back Pain?

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Is A Rowing Machine Good For Lower Back Pain?

It all depends. With a carefully balanced workout plan and good form, then you can use a rowing machine even though you have lower back pain. Some people have had lower back pain and still continued to train on a rowing machine and row competitively. However, it’s essential to trim back your training and visit your physician whenever you start to feel pain.

Does Rowing have a Direct Relationship with Lower Back Pain?

Yes. A rowing machine can create unusual strain on your lower back muscles hence increasing the chances of injury. It’s also particularly important to understand that there’s a technique error involved in the development of lower back pain. Many beginners and fitness enthusiasts use rowers without proper guidance, making them prone to injuries.

In fact, you may even experience sharp pain in your lower back while rowing. Therefore, if you’re at risk of injury (due to frequent back pain, previous injuries in your back, or posture problems), using a rowing machine on a regular basis may not be ideal for you.

On the other hand, some rowers who have a good rowing technique may experience lower back pain largely because they train for longer durations, thus putting enormous pressure and strain on their backs.

However, this does not necessarily mean that you should avoid rowing altogether. This might be a good option if you’re already vulnerable to lower back pain. This includes people who have undergone surgery around the abdominal region in the past six months, people who have poor posture, people with back injuries, and obese people.

Lower Back Pain Risk Factors

Some of the key factors that may predict the onset of this injury include:

Abnormality in the Hip Joint

A good range of movement especially in the hip joints is very important when it comes to comfortably compressing the hips to achieve a good position. Some abnormalities at the hip joint may not allow this and may cause the pelvis to tilt back, thus loading the lower back even more.

Movement Dysfunction

Abnormal joint movement can cause major problems primarily because all joints must coordinate smoothly when performing rowing exercises. An unstable or stiff joint such as stiff ankles can have a knock-on effect which causes other joints to compensate for limited movement, hence becoming overloaded.

Other causes of lower back pain include improper rowing technique and loading of the lower back which can be eased by good preparation recovery.

Although rowing can strain the back and cause some problems, it can also strengthen the core and you may even experience significant long-term improvement in your back pain if you don’t over-train. The key is a level of restraint and good form, and always stretch well both before and after your training sessions. Avoid using a rowing machine without proper form and instruction especially if you have back problems.

Rowing as a sport and as a part of your fitness program is becoming more and more popular – more so among young adults. Rowing works muscles throughout the entire body, right from the neck down to your feet. Great workout for the body, but unfortunately it can put a strain on various joints in the body.

What’s the Best Rowing Machine for Bad Back?

Long-term Rowers do Occasionally Suffer from Some Joint Problems:

Rowing and Lower Back Pain

This is quite common in rowers as the back muscles are a very important component of each rowing stroke you take. Your back is also susceptible to strain brought about by repetitive motion. Proper technique is very important – flexibility and strength training will also minimize the chance of hurting your back while you are training. It’s a good idea to wear a Back brace to add additional support to your back when you are rowing.

Rowing and Wrist Pain

There is obviously a great deal of repetitive motion in a rowing stroke – therefore the wrist can become susceptible to tendonitis. It’s a great idea to wear a wrist brace while rowing, (and even while not rowing) to help reduce the stress on your wrists, and also this will help with the pain.

Rowing and Knee Pain

A lot of the strength that’s required for each stroke while rowing, comes from the legs and in turn, there is a great deal of stress placed on the knees. Pain behind the kneecap is quite common with rowing.

Many rowers can also suffer from iliotibial band syndrome (ITBS). With each rowing stroke, when the knee bends, the ITB glides along the outside of the kneecap. This can cause inflammation and by wearing knee straps it may assist with this kind of pain, by helping to alleviate the irritation.

It’s important to protect your joints from repetitive motion that can cause pain while rowing. Wearing protective gear combined with proper training could help to avoid some of these injuries.

It’s also very important to consult a physical therapist, chiropractor, or doctor who can address how serious your problem is, as well as find a workout routine that works with your lower back pain and alleviate it eventually.