1. The Right Way to Row, Row, Row Your Boat
We all know the old song, "Row, row, row, your boat gently down the stream," but there's really nothing gentle about rowing. Rowing a boat is hard work, and it's easier and more common than you think to cause injury to your back. One important way to prevent back injuries from rowing is to make sure you are using proper rowing technique. Ergonomics is key. Keep your spine as straight as possible and your knees bent to take the pressure off your lower back. Follow the path of least resistance by going with the wind and current to decrease the need to overwork the back muscles. Details like proper oar entry into the water, controlled stroke motions, not curving the back to push the shoulders in front of the body and knowing at what point during the stroke to use the back muscles and when not all need to be practiced to best prevent back injuries.
2. Empower Your Back
You can't expect to hop into a boat and start rowing if you've done little or no physical activity in the past and expect your back muscles to respond favorably. One of the best ways to prevent back injuries is to strengthen and condition the muscles in your back to best prepare for a day in the rowboat. Using simulation rowing machines can prepare you for the repetitive motion of this activity. Weight training such as bent-over rows (bending over and using a wide-grip on a barbell to pull the weight to your chest) can help develop and strengthen the latissimus dorsi muscles (large muscles along the sides) and trapezius and teres major and minor muscles of the upper back used to power rowing strokes. Doing stability ball exercises for core muscles and strengthening the abdominals will also help to keep the back strong and stable so you can enjoy hours out on the lake or ocean.
3. Stretching the Way to Put Back Injuries Behind You
Besides strength and conditioning, stretching is also important when it comes to preventing back injuries when rowing. Start a daily stretching routine for both the lower and upper back and hamstrings. For maximum results, remember to hold each stretch for 30 seconds and repeat each stretch two or three times. Stretch to the point of only slight discomfort, stop if you feel pain. Finally, don't bounce or jerk at the end of the stretch. After you have achieved your desired flexibility, maintain your daily stretching routine two to three times per week. Always stretch before starting to row to loosen the back muscles. Arm rotations, overhead stretches with interlaced fingers and lying hamstring stretches are a good idea before grabbing those oars.
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