Coming back after a layoff

[Marquezdl]

I have been a member of the concept 2 online logbook since the late 90's. I was into an excellent indoor rowing training program and my typical workouts were either 10K or 1 hour rows.
Due to a complicated confluence of events I have been unable to row or work out regularly for several years. Just really starting to come back now.
I am 66 years old, 6ft 1in, 210 lbs. I ordered a new C2 rower about a month ago and since receiving it I have been trying to row either 2 or 3 sessions a week, 1 hour. Started out just over 12K in an hour (miserable) and I am up over 13K now.
However I am having really intermittent pains in my lower backI suspect it's a technique related thing but looking for advice/input.
Pain isn't continuous, only when I roll my hips either forward or backward. There is a range of motion in there that's a little sensitive. It can be quite intense and it's really noticeable when I drive.
Could it be that I just haven't been paying enough attention to my back position as I row?
I have never had back issues in the past, and I have 7 million meters in my online logbook.
Maybe a combination of aging, not doing regular rowing for a few years, and poor technique?
Looking for suggestions here.
Thanks
Dave marquez

[Brewster]

I’ll be interested in saying what the experienced/knowledgable people (a group that I’m not part of) have to say, but I have to wonder about one thing. After a multi-year layoff, is moving up into hour-long sessions in >1 month maybe a little too quick to be hitting it that hard?

[left coaster]

Just curious, would you describe the pain as emanating from your joints/spine or from the surrounding musculature?

I'll second Brewster's comment as well.

[hjs]

Age and deconditioning both play a role.

Does the pain start right away or does it come later on in the session?

In general watching your technique very well, using a low drag, and starting with shorter sessions would maybe help. I think 20 min is long enough. Better focus on quality first, and very slowly build some more volume in.

That said, be carefull, if it stays painfull, maybe see a docter?

[Cyclist2]

I've had intermittent, painful, back problems in the past as well. Every fall after a summer of cycling when I start up erging seriously, I go strapless for about a month, with low intensity - really babying my back. I also do a lot of twisting back stretches, inversion table, foam roller, etc., again carefully at first, to get the joints all lubed up and working again.
So that is my suggestion - take it a little easier, go strapless, lots of stretching to let your back get in shape again. (Maybe a chiropractor visit or two would also help).

[e-Clair]

You're rowing at home, so you can afford to do shorter rows more frequently for now, schedule allowing. No need to hurry to increase speed either. You could try doing plank exercises on the off days to see if that helps.