Lower back pain / injury

[sylvainraymond]

I just bought a new Model D rower and have recently started working out (4 times). I am following the training workouts in the Training for weight loss section of the main site. I had lunch with someone today that injured their lower back on a rowing machine in a gym. I don't know why, but since I heard this, I have become more conscious and now I realize that my lower back is sore. Am I feeling sore because the lower back muscles are working or am I on my way to an injury? I have had lower back pain/injury in the past so I am prone to them.

By gleaning the FAQ section of the forum I saw a couple of mention of lower back pain or injury, so now I am worried that my investment might not be suitable for me. I originally bought it for the no-impact / full body workout aspect of the machine and because I had used one before and enjoyed exercising with it.

Should I be worried or is it that my technique is wrong (I am pretty sure that my technique is correct, but will check it again if I you someone tells me that my soreness is related to poor technique).

Thank you in advance for your responses.
Sylvain

[jliddil]

Watch the technique video on the C2 site. You can post a video to youtube to have people review it. Keep in mind the weigh training may also help.

Have you exercised in the past? Are you just getting back into an exercise routine? You may be over doing it or have the drag too high. If you are comfortable telling us your weight, age, height drag factor distance you row are helpful.

[sylvainraymond]

Thanks for the reply.

I have not exercised in over a year and I am out of shape. I am 43 years old, 5'10" and weigh 205 lbs. I am hoping to get down to 190-185 using proper eating habits and a weekly workout regime with the C2 Model D. I will then try to get down to 175 with other exercises and maybe starting to play some sports I like, but feel too heavy to do, like squash and basketball. I do however enjoy rowing and am hoping it can be my main workout.

As far as the training is concerned, I have followed the schedule and gone quite easy:
Sunday: I didn't really do any workout, I just tried it out as my new toy!
Monday : 5 minutes of warm-up, break, 5 minutes of rowing
Tuesday: 5 mins of warm-up, break, 10 minutes of rowing
Thursday: 5 mins of warm-up, break, 10 mins of rowing, break, 5 mins of cool-down

I have been rowing at a damper of 3 with a warm-up (cool-down) at a pace of 3.00-3.10 / 500 m while the other minutes are at a pace of 2.45 / 500 m. Based on what I read in other sections, I think these pace are quite easy and slow and they don't feel too exhausting. Before anyone mentions it, I know I will have to work out a lot more intensively to lose the weight I mentioned above.

But here's another question, are lower back injury common in rowing?

Any feedback is welcomed. Thank you.

[BradL]

I am not an expert on the mechanics of rowing, but I would say a certain amount of soreness would be expected when starting any routine. I have herniated disks in my back from years of powerlifting and martial arts, and I find the rower much easier on my back than running is. I think the main thing is to ensure you have proper form, and most importantly do not slump forward when you row. You are absolutely doing the right thing in starting slowly and building up your muscles and endurance. Back soreness is often associated with having a weak core area, and you might consider exercises for your core to supplement your rowing. I had a great doctor after I hurt my back and the best advice he gave me was to be active and he taught me how to differentiate between pain/soreness and injury. There are a lot of threads about this on this site, and there is some very good information in them. Check them out and you should get all the answers you need to make your own decisions about whether rowing is right for you. Good luck and remember you will accomplish a lot more if you do not rush things and listen to your body.

[jamesg]

Getting back into rowing (albeit dry) after 40 years, plus a little kayak, cross country skiing and freestyle swimming, completely solved my back problems. These were due to doing silly things like driving cars, sitting at desks and such, while taking no exercise. Although in a doctor's surgery I once saw a placard saying there are 800 (sic) causes of backpain, I know very well what mine were.

Just two points: use very low drag; don't slouch.

[Cyclist2]

All good replies to your question. I, too, had, and still occasionaly have, back pain. It started when I was rowing OTW frequently but I think that was just a coincidence of age because I now erg a lot and have little pain. I do see a chiropractor routinely and am very careful about lifting awkward things. As far as rowing your erg, my only additional comment to "no slouching" is to exaggerate the sitting up straight and bending at the hips, not the back. Even if it feels like your back is rigid, a look in a mirror would reveal it is still bent forward some. Rowing with no footstraps reduces strain on the back and helps with your form - I do that when I am just starting the season, and for every warm up at least.

Take it slow and steady, and have fun!

[Bob S.]

Using slides is reputed to help. I am a believer myself and having been using them consistently for all of this season (after letting them sit in a corner for 3 or 4 years). They do have disadvantages. First and foremost of these is that they take up a lot more floor space and can get in the way of other activities. Cost is a factor if you are on a tight budget. It is tricky to get used to them without banging at the ends, especially at low stroke rates. If the floor is not level, they should be shimmed to make them level.

I had heard that, in Australia, it was found that a little extra shimming at the far ends would make them more effective and I have done that with mine. The result is that I can row at 12spm with no problem - or even at 10spm, the lowest that will register on the PM3.

Bob S.

[sylvainraymond]

Thanks a lot for all the responses. I definetely feel my back today so it maybe a combination of pain and soreness so I haven't rowed today. I will also take a break tomorrow and Sunday. When I start again, hopefully on Monday, I will definetely look out for the slouching and bending at the lower back rather than at the hips. My core muscles are so weak after so many years of not exercising, not too mention all the stomach fat that comes with 35-40 lbs of overweight, I wil have to be very careful. I will look out for the discussions on pain and soreness.

[snowleopard]

You just identified a major cause yourself: a weak core. Rowing with good technique will help to develop your core.

Remember that rowing is more about legs than arms. If you push with your legs rather than pulling with your arms [and back] you shouldn't have any problems. And, yes, a little soreness in several places is to be expected if you are re-aquainting your body with exercise.

Good luck with your program.