Rowing is a competitive sport for some and a great workout for others. No matter how or why you incorporate rowing into your workout, it can cause lower back pain that is either acute or chronic. The best way to handle it is to prevent it from happening, but if it sneaks up on you despite your best efforts, there are ways to combat the problem through at-home treatment.
Causes
When you row, you sit in the same position and move your arms in the same repetitive motions. You have no back support throughout the workout. This may cause lower back pain that makes it difficult to continue your rowing workout or to perform day-to-day activities. Lower back pain can happen even with correct form, but bad posture and poor technique increase the likelihood of pain during your rowing workout.
Treatment
Treating lower back pain starts by slowing the pace during your rowing workout. Limit the number of paddles you make per minute, but keep going to prevent your lower back muscles from seizing up. When you stop rowing, walk for awhile to cool down, then stretch your lower back by touching your toes and putting your hands on your hips to bend forward, backward, and to both sides. If this doesn’t relieve the strain, apply a heating pad to your lower back for half an hour and/or find a massage therapist to treat you.
Prevention
Proper rowing form is the best way to protect yourself from lower back strain. Keep your head straight and your neck aligned with your spine as you pull both oars evenly. Increase strength in your abdominals and lower back by cross-training and incorporating aerobic and strength exercises, as well as sit-ups, into your workout.
Caution
If your lower back pain continues despite your best efforts to treat the issue at home, see your doctor. Take a break from rowing workouts until you receive the treatment you need and make sure that you follow doctor’s orders for a full recovery before returning to the boat.
