Great video. I actually found this even more helpful than the 3 part Fix Your Back series you did because it's so concise and I can clearly see exactly what I've been doing wrong as a beginner.
I'm doing something very wrong. I have a Concept 2 rower and just trying to start out with it. I'm tall (6' 4") and thought that if I kept my back vertically straight during the entire movement it wouldn't strain my back, but every time I use it I get pain in my lower back a day afterward. I'll watch this again to try to do what Ryan was doing.
As one who’s rowed on the water and on machines, here are a few things to keep in mind. First, there’s no need to sit with your back vertical; a moderate amount of pivot forward (10-15 degrees) is fine. Try to keep your back straight & strong by pivoting from the waist/hips. Second, drive with your legs before starting to swing backwards. Your back swing should start as your legs are almost straight. This will keep your back from working against your legs, which puts a lot stress on it. This should reduce your lower back pain. Lastly, ensure that you have good flexibility in your hamstrings and lower back. Good luck!
Easier said than done. I don't feel I'm in any control of my spine once I'm in the chair, I need to give up after one minute because the lumbar pain becomes unbearable.
Why is it that I don't see this in elite rowers? Many of them literally don't get their low backs to vertical and have a curved spine starting about half way through the low back. I see lots of advice about sitting up tall and hinging at the hips but every time I'm watching an eight at Henley or a World Cup not a single rower has a straight back.
im no pro, but i think the elites have their low back in a neutral position and doing the last curve stretch using the upper back, but you can't get to that point if you dont know how to do the perfect bassic posture first
lost 10 Kg after 4 months of rowing for about 3 times a week, at different intervals and paces for around 30 minutes each time. i didnt change my diet at all, but i was able to lose this weight just by rowing.
I've got a lifetime of working at a desk and am having such a hard time with the hinging of the hips movement. I can do it while I'm standing, but when I get on the rower, push with my feet, I either feel like I'm going to fly off the machine or I feel the pain in my back. I'm doing something wrong and can't seem to get the posture correct. I'm also very short at nearly 5 ft with a belly and tight muscles.
Dark Horse Rowing Thanks. That would be really interesting to see what ways of changing people around you will come up with, considering I have an erg relay race in two months
Slightly off topic but.....in your opinion if you erg every day at high intensity for long periods, can this make you slightly taller??, i dont know but i was sure i was always a smidging under 6ft 3.....when i measued myself the other day in my bare feet i was a good solid 1m 91....almost 6ft 3'5 . I feel i.v gained over half an inch almost 3 quarters of an inch....or could this be just due to the fact i.v been seriously erging again for 2 solid years and i currently have much better posture these days?
I have an annular tear in my L4/5 and L3/4 discs. My physiotherapist tells me it’s ok to row but not run. I’ve been out of action for 8 weeks due to sciatic nerve pain. Any tips for me? Before my injury, I was doing 45 mins rows every other day in zone 2.
Need some advice! I am new to rowing and have unfortunately already developed some lower back pain since keeping a regular workout schedule. I have since been paying extra attention to technique on the erg, and while I do not seem to have very much pain while on actually on the Erg, I am definitely feeling subsequent pain and a lot of lower back stiffness - especially after having been sitting at my desk or in a car for any length of time. (once stretched out and moving again, the pain goes a way for the most part) Are these symptoms that might eventually work themselves out? Or is the recommendation to stop erging all together and rest until completely pain free and start again? I hate the thought of having to stop rowing and lose all the progress I've made, but at the same time, I'm worried about the symptoms developing into something possibly more serious.
I've got two bulging disks in my lower back is it even safe to row, if I maintain a good posture? I'll ask my GP and physio but frankly I don't trust 'em :)
While we'd love to tell you one way or another this is definitely not our expertise. The best we can offer is to let pain be your guide. Nothing you do should cause pain, if it is, you need to evaluate movement preferably through a professional who can get their hands on your for analysis.
That's probably the best advice anyone can give. I'm getting back into rowing at the gym before I spend a £1k on a decent machine at home so at least I'll know first. I want to do something fitness wise as all I do all day is sit in the damn office :) The only thing going up faster than my age is my waist size.... :D
Perhaps working with your practitioner you should consider how much time is spent sitting at your desk, as disk issues and sitting are not friends to one another.
+phoogle ... look into dynamic rowing machines, which are suppose to be safer for the lower back from what I've read. Users who have had first hand experience with boh types of machines say definitively that the dynamics just feels better. Do note that dynamic rowing machines (Oartec Dx ($1900), RowPerfect/RP3 ($3500), Oartec slider ($1400-$1500) are more expensive than the traditional static (such as the Concept2 and Water Rower).
I had a herniated and fractured L3 and I had the same issue you did....I bit the bullet and my back hasn't felt this good in almost a year now. It was really sore the first week but now my back feels great. The best thing though was learning to stretch my hip flexors and getting a full body stretch routine....also made a league of difference.
We would disagree that rowing is bad for the spine. It just takes attention to ensure you're protecting your back by not JUST rowing but ensuring you train other modalities to keep a well rounded body healthy.
