My back hurts from rowing... what should I do about it?!?

Question

I've got a concept2 rowing machine and have been using it now for just over a week... I do 2 15min sessions a day but my back has been feeling more and more painful since doing it...

I have followed the video of "how to row properly" and I am happy with my posture. I do all the stretching before and after but still it hurts...

Is this happening just because I'm not used to it and am now using muscles I never exercised before?
Should I continue to row (that's what my friend said I should do) or stop altogether till it stops hurting? or just do less?

Answer 1

I have used concept 2 ergos for years - and IMHO I would suggest that it is technique that is the problem.

What rating do you do the pieces at? For 15mins beginners, I would only rate about 20-23 strokes per minute - any higher and a greater load is placed on the body, and you don't actually end up burning fat either, since your heart rate goes too high.

If your back is hurting I would suggest either that:

a) you are taking the catch with your back - ie tugging with the hands and opening the back very early in the stroke. Nearly all the power in the rowing stroke comes from your legs. As an exercise, sit at front stops and take about 2inches of stroke: only your legs should move, the shoulders should still remain forward. Repeat for 1/4 slide, half slide and full slide. Even at full slide, the back should not have opened much. Only once the leg drive is complete and the energy generated, then you open your back, and the arms finish the stroke. Think: Legs, body, arms as the sequence. To check either use a mirror, or glance sideways as you take the stroke to see if your shoulders are moving.

b) excess body rock. The body should swing only about 10degrees from vertical in either direction. Too much swing back and you will be straining lower back muscles. too much lean forward and you core collapses meaning that your body is in a weak position to absorb the energy created through the leg drive.


Rowing in general puts a tremendous amount of stress on the core muscles around stomach and back - these support the upper body and allow proper flexibility for the body rock. I would therefore complement the ergo training programme with core stability exercises to make the back stronger.

Try not too hold the posture too rigid when rowing as this does not allow the body to absor the energy properly and is more likely to cause injury. Rather than sitting like you are rigid, try to sit tall, but relaxed. Think about sitting up by lifting the head and pushing the chest forward rather than artificially locking the lower spine.

I would not give up on the rowing machine as it is a tremendous fitness aid.

Answer 2

I am the headache & migraine queen! I always have one. This time around, I've had a running headache 4 or 5 days in a row, and it could be the caffine. I drink 64+ ounces of soda (to keep me awake) throughout the day.. so it very well could be the caffine. If you don't drink coffee for a day or two, expect your headache to get WORSE, it's called a rebound headache, and it's actually like withdrawls because your body is use to having the substance coffee. But I'd suggest you start pushing clear liquids and tone down the coffee intake. You should have someone massage your neck and the base of your head, that is where most headaches are found. They should be looking for a tightened muscle, and if they find it: rub it out! loosen it! anything to get the circulation back in progress! laying down may be helpful at the time, because I'm sure it kills to stand up, but sometimes some fresh air can help more then you think, go outside for ten minutes.. it's new scenery, and the air will help! it could be a stress headache: try to think about what your worried about, and you probably have no control over it... you're most likely worried about something, try to push it from your mind. make sure you're eating right too- a poor diet can lead to headaches. I definitely WOULD NOT SEE A DOCTOR because I've been to the doctor for headaches, there is nothing they can do for you, and they will tell you the above information. I get migraines soo bad that my face goes numb. I'm not even shitting you- stroke like symptoms from a headache and the doctors can do nothing about it. Don't go to one please! Good luck~

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Answer 3

...maybe the activity is new to your body and is not yet used into it...you can still try rowing but this time do it little by little for instance try to row first in few minutes before having a longer time rowing...but if your back still hurts try to stop as for now..then if you're feeling better try to ask for a personal trainer he might give you or teach you the proper way of rowing because sometimes we can't not learn alone with just looking and reading at the book...

Answer 4

Check here a very effective sciatica natural treatment http://cure-sciatica.info
Normally, I would not answer a question like this as my expertise is generally in medication but I had severe sciatica while I was pregnant with my 3rd child (after having had twins) and I had sciatica so bad that I was finding it difficult to walk. I tried massage therapy and physical therapy and could not take medication
I went to the chiropractor and the pain was instantly relieved. My hips and lower back were out of alignment because I had carried twins the year before. On occasion a Doctor of Osteopathy (DO) can also work but they usually only work on one joint at a time - the chiropractor will do your whole back which works faster. Anyone who does not believe in chiropractors will tell you they are quacks - don't listen.
I don't necessarily believe that chiropractors can cure things like diabetes but they can definitely relieve some types of back pain especially if a pinched nerve is involved which is usually the cause of sciatica.

Answer 5

I cured my sciatica with this natural treatment https://tinyurl.im/stop-sciatica-now
Normally, I would not answer a question like this as my expertise is generally in medication but I had severe sciatica while I was pregnant with my 3rd child (after having had twins) and I had sciatica so bad that I was finding it difficult to walk. I tried massage therapy and physical therapy and could not take medication

I went to the chiropractor and the pain was instantly relieved. My hips and lower back were out of alignment because I had carried twins the year before. On occasion a Doctor of Osteopathy (DO) can also work but they usually only work on one joint at a time - the chiropractor will do your whole back which works faster. Anyone who does not believe in chiropractors will tell you they are quacks - don't listen.

I don't necessarily believe that chiropractors can cure things like diabetes but they can definitely relieve some types of back pain especially if a pinched nerve is involved which is usually the cause of sciatica.

Answer 6

Don't stop altogether until it stops hurting. That way, when you start it will hurt again. As you say you're using muscles you haven't exercised before. As they strengthen the pain will subside.

I tend to agree with your friend but it might not be a bad idea to have a word with your doctor.

You might like to cut down on the number of sessions per day. One thirty minute session, which would have to be lighter, would give your body time to recover. Even alternate days, at least to start with.

Answer 7

Stop Back Pain Instantly

Answer 8

Professional rowers have physiotherapists and masseurs work them out weekly.
Find a sports physio/masseuse and check with your Dr
Lots of contributing factors: your age ,fitness level,previous injuries
Are you doing a warm-up and cool down.
Look after your back,once it goes you're stuck with it for life. So take it easy.
General rule of exercise: if it hurts,stop doing it!
Start with a gentler routine and build up perhaps.
See a personal trainer even.
Good luck with that
Don't give up on exercise-find out what suits you.
M

Answer 9

I'd say you've done a lot too quickly, you might want to take a day off, then just do one session a day and see how you feel. If it feels inflamed (hot to the touch), then you might need to see a doctor. Otherwise, I'm guessing it's just pain from muscles in shock at sudden use.

Answer 10

Stop rowing!