If you're new to rowing, you might have wondered whether it's good for your back.
Is it safe?
With the rowing movement involving a lot of trunk and back engagement, it's natural to have concerns. In this article, we'll explore the factors involved, discuss how to keep your back safe, and whether rowing is a cause for concern.
Understanding Spinal Load
While it may appear that the spine bears the majority of the load during rowing, there's actually a significant distribution of force across the arms, shoulders, and the entire junction. The horizontal force applied during the rowing stroke shares the load across different muscle groups. The legs initiate the force production, which travels up the legs, through the hips, back, shoulders, and arms. The trunk acts as the transmission unit, translating the force from the legs to the handle. It's important to maintain a relatively neutral position of the spine to avoid excessive stress on the discs.
Why Rowing is Actually Good for Your Back
Rowing is unique because it’s low-impact—meaning you’re seated and don’t have that constant up-and-down pounding like with running. This seated position supports much of your weight, which reduces pressure on your spine. Instead of pushing down vertically on your back, the force moves horizontally, so there’s less strain on your discs and vertebrae.
Another plus? Rowing strengthens your core and back muscles. A strong core is the backbone (pun intended) of good posture, and rowing keeps those stabilizer muscles—like those in your lower back and abs—engaged the whole time. Every stroke you take involves bracing your core and working the muscles along your back, glutes, and hamstrings. This not only helps support the spine but also improves overall body alignment.
Rowing also encourages flexibility and mobility. Since you’re constantly moving back and forth, the exercise helps stretch and strengthen the spine, shoulders, and hips. This balanced movement pattern can actually help ease the muscle tension and imbalances that lead to back pain.
With the right form, rowing becomes a cardio workout that strengthens your back, improves posture, and doesn’t overload your spine. It’s an efficient, safe way to build a stronger, healthier back.
Maintaining Spinal Safety
While it's difficult to guarantee absolute safety for everyone, individuals with previous back issues can often row comfortably by prioritizing technique and proper form.
Tips to Help Your Back While Rowing
Optimal Damper Setting
Avoid setting the damper at its maximum level. Experiment with lower settings, typically between three to five, to find the right resistance that allows you to work effectively without straining your back.
Develop Postural Endurance
Practice maintaining good posture during the rowing stroke. Gradually build your postural endurance over time, starting with short durations and increasing as your muscles adapt. Focus on maintaining a neutral spinal position without rounding or excessive arching.
Incorporate Pause Drills
Integrate pause drills into your training routine. Pause at specific points during the stroke to assess your body position and make necessary adjustments. This drill encourages you to slow down, focus on technique, and maintain good posture throughout.
Build Strength for Upright Position
Strengthen the muscles responsible for supporting an upright position. Incorporate exercises that involve carrying heavy loads in a standing position, such as sandbag front rack carries or bear hugs. By resisting the weight, your back muscles will gradually strengthen, leading to better spinal support.
Engage Your Arms Properly
Focus on using your arms correctly during the rowing stroke. Ensure your shoulders are dropped and engaged, activating the lat muscles. This engagement helps distribute the load and takes stress off the spine, resulting in stronger shoulders and reduced strain on the back.
Remember..
Rowing can be a safe and effective exercise for most individuals, including those with previous back issues, when proper technique and form are prioritized. By understanding the mechanics of rowing and implementing the tips mentioned above, you can minimize the risk of back injuries and maintain a healthy spine.
