stiff back

draco12 · Post by **draco12** » March 26th, 2009, 10:22 am

I just started erging again after four years or so, and my posture is... um... sub-par. My back is getting really stiff and sore. I was wondering if anyone had any suggestions, specifically maybe some stretches or ways to strengthen your back

Cyclist2 · Post by **Cyclist2** » April 2nd, 2009, 12:41 pm

After a summer of mostly not rowing anymore, I find my back is out of shape when I start erging in the fall. I'm real careful during the first month, doing a lot of warming up before I start (rowing easy with arms and back only, first with my R foot flat on the floor, then L on the floor. This loosens up the hamstrings and lower back), rowing exclusively with no footstraps to keep the pressure off of my back, and keeping a moderate pace, sitting up straight and rediscovering the proper technique. My back will be tired, but not painful. I do lots of stretching after the workout (best for lower back is lying on your back and pulling your knees up to your chest, alternating L and R and then both). My wife is a yoga instructor, so I get lots of good ideas from her for stretches. In short, keep it slow and easy and work on your form until you get back in shape.

nchasan · Post by **nchasan** » April 4th, 2009, 2:12 pm

Cyclist2 wrote:After a summer of mostly not rowing anymore, I find my back is out of shape when I start erging in the fall. I'm real careful during the first month, doing a lot of warming up before I start (rowing easy with arms and back only, first with my R foot flat on the floor, then L on the floor. This loosens up the hamstrings and lower back), rowing exclusively with no footstraps to keep the pressure off of my back, and keeping a moderate pace, sitting up straight and rediscovering the proper technique. My back will be tired, but not painful. I do lots of stretching after the workout (best for lower back is lying on your back and pulling your knees up to your chest, alternating L and R and then both). My wife is a yoga instructor, so I get lots of good ideas from her for stretches. In short, keep it slow and easy and work on your form until you get back in shape.

Good advice Mark! I would add that you should also lie on your stomach and do the cobra stretch daily! (push up with your hips on the floor)

N

tditmar · Post by **tditmar** » April 24th, 2009, 8:28 am

BUY SLIDES!!! No joke, problem solved.

Without slides-rowing infinitely heavy boat, lots of strain on back.

With slides-rowing the weight of the C2, minimal strain on the back.

The difference is so noticeable you will be amazed!.

iain · Post by **iain** » April 27th, 2009, 12:57 pm

I added in very basic core exercises at the suggestion of someone on one of the rowing forums (planks, back extensions and sit ups) and stopped getting back ache, sample size of only 2 (poster said the same), but it worked for me.

- Iain