Back fatigue

[Jrspringer]

Hi everyone. I’ve only been rowing for 3 times per week for about a month so this might be totally normal. As I’m rowing my middle back (thoracic) area feels like it’s getting a lot of work. No pain in any area of my back. Just fatigue in the thoracic region. I’m really concentrating on the legs, hips, arms, arms, hips, legs and keeping my hinges in the 11-1 area.

Is middle back fatigue normal for beginners?

Thanks!

Jim

[mict450]

I wonder if you're opening your back early, but that would stress your lumbar region more than your t-spine muscles? Or you're using your rhomboids more when your arms engage rather than your lats?

[Dangerscouse]

I used to really suffer from mid back tightness after about 45-60 mins of rowing, and I think it was due to driving, desk job etc as we are constantly in slightly over-reached position.

What really helps me is hanging. Ideally if you have a pull up bar, just hang for about 30 seconds a few times a day, but simple thoracic stretches will also do the trick.

One of the best ones, is to curl into a ball (on your knees), with arms outstretched, then simply stretch to alternate sides, circa 15-20 seconds each side ie arms at two o clock and then 10 o clock.

[Tsnor]

Do also review your back posture. Common error for rowers with years of experience unless they have a coach watching them.

You do not want your back curled in a C shape at any part of your stroke. People often reach for that last inch of length by curling their backs. That gets your back, it's not a strong position. Maybe that's why you are feeling something in the middle of your back. "As I’m rowing my middle back (thoracic) area feels like it’s getting a lot of work. No pain in any area of my back. Just fatigue in the thoracic region." With correct back posture you can get another inch or two of reach by bringing your shoulders forward -- don't do it. If you can't get more reach that way then likely you are curling forward.

Do rock your hips forward. Far. Reaching out for that last inch of length as your back comes forward from the layback at the finish to the start of the recovery stroke. You get that 11-1 swing from your hips, back is not changing shape. It takes most people a while to get loose enough in the hips. You will feel your pelvis pitching forward on the seat. Sometimes it helps to sit near the front of the seat. You will feel almost a rolling as the weight ends up on a different part of your butt as the hips swivel. If you've ever lifted and done squats where you butt shoots out and your back stays flat - its the same motion.

There is a section on straight back at around 7 mins into this video https://www.youtube.com/watch?v=X_OGMmUosHU and they show the back rounding people should avoid at 8:40.

This video also is a good one. https://www.youtube.com/watch?v=dY3qEXqOAo0 Look at the shape of his back. Look at how his weight shifts in the seat from middle back to middle front as his hips move. Note where he sits on the seat. Pick drills are wonderful for reinforcing correct stroke. My OTW clubs warms up with pick drills every row.

[Jrspringer]

Thanks for the responses. I think it’s because when I row I’m forcing myself to sit up straight for an extended period of time.

I sit in front of a computer for 9 Hours a day, sit in a car, sit on the couch, etc…so I think it’s a good thing that my t-spine is being worked.

[mict450]

Pick drill, +1!

[jamesg]

2, 3 etc, low drag, low feet, posture. Style iow. Include some quickish walking and stair climbing too: these need CV capability but no special action or muscle.

On erg, using ergdata we can see forces, length, speeds, power etc. Keep them limited to start with, especially during warmup. A certain amount of muscle has to be worked that never was til yesterday: it will complain. Make sure only the big ones do the big jobs.

There are good and bad ways even to lift the shopping or open a drawer; moving boats and flywheels fast is far tougher, if only for the far higher repetitions.

[Jrspringer]

I will start adding the pick drill into my warmup.

Thanks!

[Griffsters]

Thanks for the suggestions in this thread.

I'm similar to Jim I think, years of sitting etc and I find my posture, hip mobility and core strength is very poor. So i've been trying to keep form however fatiguing very fast.

I've looked up the pick drills and they look like an excellent idea. I think it might take a while to ingrain correct techniques and for my body to catch up a bit tho!

[Jrspringer]

I positioned my rower in front of my door wall so I could see my reflection. This was my crude way of checking my form when it’s dark outside. Too my surprise, my form looks pretty good. My hinge is in the 11 to 1 range, no rounding of my back, everything in the proper order.

I think my back fatigue is due to my body keeping a posture it’s unaccustomed to. Since I started this post my back fatigue has lessened. Thanks for the advice everyone!

Jim