Middle Back Pain/Tightness - What Am I Doing Wrong?

[GottiFire]

Making solid meters is the way to go if you want to get leaner, this ofcourse in combination with a good diet. Dump the crap, enough protein.

by "solid meters" I assume you mean longer rows with good form?

Also by crap I assume you mean processed food and sugars?

What is enough protein? I'm 215 lbs and I've seen people say 100g is enough and some say at least 215 grams.

Thanks for all your responses here

If you row an hour at 2.00 pace you roughly burn 1000 cal to give you an idea. I would aim for 30 min or more. If needed build up to that.
I never count my food, I more think, when I eat, first think of getting protein in.

Crap would be, empty cal yes. Most often carb bombs.
How tall are you? 215 is not that much, certainly given the weight you want to loose.

I'm 6'

Used to be 190 until a few years ago when things started going to hell

[hjs]

Ok, should get fixed in 3 months. If you go for it. Good luck

[honjr]

Hi - lots of good technical suggestions given here re lower back pain. I also find that if at the catch and drive I let the handles pull my arms and back - the feeling is similar to hanging from a bar - and there is a smooth acceleration from the legs (no jerky motions), the lower back actually gets stretched and lower back pain due to tightness or disk damage is actually relieved. It also feels as if you are sitting on the ground and someone gently pulls forward on your outstretched arms. This is critical since the legs supply most of the power (about 60%) and fighting against that using lower back muscles is a bad recipe. Further, after the drive, the unhinging at the hips should be done gently and smoothly (at 20% or less of total power!) and over a smaller distance. Finally, during the arm pull, gravity (from being bent slightly backwards at the hips) helps reduce back strain a bit. The arm pull should also be only at about 20% of total power. Throughout, aiming for a longer, smoother and gentler stroke (instead of a short and violent one) helps me.

[GottiFire]

Hi - lots of good technical suggestions given here re lower back pain. I also find that if at the catch and drive I let the handles pull my arms and back - the feeling is similar to hanging from a bar - and there is a smooth acceleration from the legs (no jerky motions), the lower back actually gets stretched and lower back pain due to tightness or disk damage is actually relieved. It also feels as if you are sitting on the ground and someone gently pulls forward on your outstretched arms. This is critical since the legs supply most of the power (about 60%) and fighting against that using lower back muscles is a bad recipe. Further, after the drive, the unhinging at the hips should be done gently and smoothly (at 20% or less of total power!) and over a smaller distance. Finally, during the arm pull, gravity (from being bent slightly backwards at the hips) helps reduce back strain a bit. The arm pull should also be only at about 20% of total power. Throughout, aiming for a longer, smoother and gentler stroke (instead of a short and violent one) helps me.

Thank you, I've been trying to do that but not sure if I'm doing it right. Basically as I go back I try to keep my arms straight and my arms and lats somewhat rigid. Then handle kind of glides right into me. Is this what you're saying?

[honjr]

Thank you, I've been trying to do that but not sure if I'm doing it right. Basically as I go back I try to keep my arms straight and my arms and lats somewhat rigid. Then handle kind of glides right into me. Is this what you're saying?[/quote]

Hard to express, but it's more like your arms and back (back is bent slightly forward) are loose - even the grip on the bar is loose - and when you start the leg drive the bar is holding you back a bit - the bar comes along for the ride. It's very loose, relaxed, and natural. There should be very little tension in your arms and back. If you work slowly, carefully, and at a low damper setting for a week or so you should get it. If there's ever any extra tightness in your back, take a short break until it feels better and then go back and work on your technique, slowly. The main goal is to have the rowing feel very good - smooth, natural. All the best athletes are able to achieve maximum performance only with maximum relaxation and minimal strain.