Can I Use a Rowing Machine with Sciatica?

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Sciatica is a relatively common kind of lower back pain that is typically felt in your buttocks, through the thigh, and leg. Sciatic nerve pain is caused by irritation or compression of the nerves that make up the sciatica nerve exiting the lower spine.

There are several different conditions that can cause sciatic nerve pain. Sciatica is also known as radiculopathy which describes the pain that radiates along the nerve root (radicular nerve) which connects with the sciatic nerve in the lower back.

This means that the spinal disk is irritating or pinching the radicular nerve because the spinal disk has been pushed beyond its normal position. The sciatic nerve travels through the back of the leg and this is why sciatic pain can be felt along this route.

Although activities such as paddling and rowing have been linked to sciatica, it’s important to understand that rowing involves movements that are very similar to many daily activities that require pulling and bending over.

Causes of Sciatic Nerve Pain

Sciatica is caused by compression of sacral nerves S1, S2, or S3, lumbar nerves L4 or L5, or by compression or irritation of the sciatic nerve.

When sciatic nerve pain is caused by compression or irritation of a dorsal nerve it’s considered radiculopathy from spinal disk herniation or a spinal disk bulge, or from enlarging, misaligning, and/or roughening of the degenerated discs or vertebrae.

The intervertebral discs typically consist of the annulus fibrosus which surrounds the inner nucleus pulposus. An annulus tear (a tear in the annulus fibrosus) can cause the pulp (nucleus pulposus) to push against the spinal nerves causing excruciating pain or numbness. This is one of the main causes of sciatica. Moreover, sciatica and other common lower back conditions are not exclusive to rowing.

Sciatica and Rowing

Repeatedly flexing your spine forward can weaken the outermost structure of the lumbar disk, allowing the nucleus pulposus to bulge out. This can cause irritation and pressure on the nerves exiting the spine, leading to sensations of pins and needles, pain or numbness, and tingling in the buttocks and legs. This is commonly referred to as “sciatic nerve pain” or “sciatica”.

For some people with sciatica, the repeated extension and flexing of the spine can create muscle fatigue, compression, and loss of support of the lumbar disk. This is very common with rowing and other activities which require rotation, extension, or hyperextension of the lumbar spine.

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Sciatic Nerve Pain Tips

Since sciatic nerve pain is a non-contact injury, it can be prevented to a certain degree. Let’s explore some important tips to keep in mind when considering using a rowing machine with sciatica.

Adopt and maintain a neutral spine position throughout the entire stroke. Adopting a slumped position can increase the risk of developing low back injuries such as sciatica.
You can reduce the amount of lumbar flexion and stress on spinal structures by maintaining an anterior pelvic tilt during the catch phase.
Stretching of the gluteals and hamstrings can help maintain the ideal pelvic tilt. You can also reduce the amount of anterior pull on your spine by stretching your hip flexors.
Emphasize endurance training in the erector spinae muscles in order to reduce excess flexion of the spine.

Remember, many injuries including sciatica are worsened or created by your actions at the gym and during other activities throughout the day. Ensure that you always have the proper training regimen and instruction on technique before starting an exercise program.