Back Pain

[Cam]

I seem to get pain in my lower-mid back whenever i row for more than about 30mins or so, would really appreciate some help on this one as it is having a very negative affect on training?

Thanks
Owen

Usually 2 common reasons for back pain: disc bulge on a nerve; overactive muscles. A disc bulge on a nerve you'd definately know about (prob couldn't row), but overactive muscles are very common. Many of the muscles in your back are designed for posture, not for heavy workloads, so making use of the wrong muscles in the stroke overuses weak stabilizing muscles rather than stronger 'movement' muscles.

Many problems occur when people try too hard to 'sit up' (with a stiff/straight back) in what they think is a correct position for rowing. Unfortunately, if you straighten your back, you are overusing your back muscles (usually Erector Spinae) because your back should follow a natural arching pattern: curving 'out' in the thoracic (upper) spine, curving 'in' in lumbar (lower) spine. If you're not in this position during the rowing stroke, due to the high repetition of rowing, you're gonna get back pain eventually.

Try to use your hip flexors (muscles at the front of your hips that let you lift your legs) to do the 'body over' movement rather than your back mucles. Also relax your upper back rather than trying to 'sit up tall'. Your back muscles shouldn't need to do the work to stabilise your posture. If you squeeze your hip flexors (start off doing it to the point of cramping) all the way to the catch, it will ease the pressure on your back muscles.
Other hint is to squeeze your butt muscles on the drive, this also takes major pressure off your back and incorporates a major muscle to increase your power (with training).

You should be pivoting from your pelvis to get your body over, not bending with your back. If you can find a good physio who knows the rowing stroke, they may be able to loosen up your back a little to help you get into the correct positions naturally. Lack of flexibility in some joints/muscles may be a restriction also so you should get a physio to check you're all ok.

Having said all that, you may also need to hit the gym to strengthen up your 'core muscles' to help support your back. Good luck

[Cam]

I would also suggest working on your core streignth (i.e. doing alot of crunches and those sorts of ab workouts). Usually back pain occurs when your back is overcompensating for your weaker/tired abs. I noticed this on the water for awhile and I immediately, upon the advice of some experienced fellow rowers, added a couple extra ab workouts a day. The pain went away fairly quickly thereafter.

Just gotta be careful that you don't leave out the 'hidden' muscles. Ab's (a.k.a. six pack or rectus abdominus) can be useful for pulling girls, but true stabilisation is done with hidden muscles underneath your six-pack. Get your physio to check if you are using your Transverse Abdominus (TA) enough, under use of this muscle can lead to lots of back pain. Get exercises to train your TA from physio initially, then you can do on your own. Also get exercises for Multifidus and Quadratus Lumborum and maybe even your Gluteus Medius (GM is less important for rowing stroke, but helpful for cross training).

[jandilee]

Try reading this article, it may help.

http://hometreatment.net/home-remedies/ ... back-pain/

[Carl Watts]

Breathing is personal preference.

I INHALE on the drive and EXHALE on the recovery for low intensity and then DOUBLE my rate on high intensity by exhale/inhale/exhale on the recovery. This is linked to the rating however as when I get to 32 spm there is no time for this and it's back to just a single inhale/exhale per stroke.

Have tried to change it because there is reference material that states the reverse is better, but it just doesn't work for me.