Middle Back Pain/Tightness - What Am I Doing Wrong?

[Paul N]

Hi - it looks to me like you are not rocking back over by using your pelvis i.e. your pelvis remains pointing too far back and you’re curving your back too much. Easier said than done, it requires work in flexibility and strength - hips, hamstrings, glutes.

This video explains it, and also shows some exercises:

https://www.youtube.com/watch?v=rVvtEeBhbO8 (short version)

https://www.youtube.com/watch?v=9x32XsrpWL4 (long version)

Also, try this one to check you are sitting on the right part of your bum (important):

https://www.youtube.com/watch?v=4wIUoFbUqiU

Also looks like you’re moving the seat forward straight away after the finish - you’re doing arms, body and legs practically all the same time. Should be arms away first, then body, then legs - seat should move only when handle has cleared the knees. In your video, look how high your knees are when the handle passes them.

It looks like you’re not coming too far forward at the catch (good) - shins aren’t coming forward of vertical. As I understand it, you don’t have to lift your heels, just make sure your shins come to vertical. Whether your heels lift or not will depend on your ankle mobility.

[Paul N]

Also, when you’re driving off, you have to make sure you’re driving through the hips, with the core firmly engaged. Do not pull with arms/shoulders - keep them “loose”. Good demo here:

https://www.youtube.com/watch?v=To1qBIHfx-0 (short version; note what the coach says at 1:05 - definitely worth trying the arms straight rowing exercise)

https://www.youtube.com/watch?v=lnqeBKKhprc (long version)

Lots of good stuff on that decentrowing channel, including back pain, stretches, exercises etc.

All this theory is fine - putting into practice is quite another matter!

[GottiFire]

Also, when you’re driving off, you have to make sure you’re driving through the hips, with the core firmly engaged. Do not pull with arms/shoulders - keep them “loose”. Good demo here:

https://www.youtube.com/watch?v=To1qBIHfx-0 (short version; note what the coach says at 1:05 - definitely worth trying the arms straight rowing exercise)

https://www.youtube.com/watch?v=lnqeBKKhprc (long version)

Lots of good stuff on that decentrowing channel, including back pain, stretches, exercises etc.

All this theory is fine - putting into practice is quite another matter!

appreciated, I'll check out these videos

[KenS]

Yes to everything so far, plus add hip flexor stretches to your post-row routine, particularly stretches that hit the iliopsoas muscle.

It looks odd and is a bit awkward to hold, but the first stretch in the link below eliminated back pain I had suffered with for years. After about two weeks of doing this stretch, I felt my back pop (it was a bit scary at the moment) and that was the beginning of the end of my back pain.

Rather than using a stick to help keep my back straight, I place a bar stool next to me on the side I'm trying to stretch. Then I put my hand on that side of my body on the stool and press up just enough to try and slightly straighten the lumbar curve. I hope that makes sense.

http://solsantacruz.net/2016/08/21/5-si ... -injuries/

[GottiFire]

Yes to everything so far, plus add hip flexor stretches to your post-row routine, particularly stretches that hit the iliopsoas muscle.

It looks odd and is a bit awkward to hold, but the first stretch in the link below eliminated back pain I had suffered with for years. After about two weeks of doing this stretch, I felt my back pop (it was a bit scary at the moment) and that was the beginning of the end of my back pain.

Rather than using a stick to help keep my back straight, I place a bar stool next to me on the side I'm trying to stretch. Then I put my hand on that side of my body on the stool and press up just enough to try and slightly straighten the lumbar curve. I hope that makes sense.

http://solsantacruz.net/2016/08/21/5-si ... -injuries/

AWESOME!!!

That would be such a wonderful thing for me

[jamesg]

Here I am today. Grateful for any more insight you have. Thanks so much
https://youtu.be/WeuSqBZTKj0

A lot better. Take it easy, a better stroke has more work in it, so we can slow down the recovery by first swinging forward, then lifting the knees; not all at once. This sequence helps get to a catch strong posture.

[hjs]

Here I am today. Grateful for any more insight you have. Thanks so much
https://youtu.be/WeuSqBZTKj0

A lot better. Take it easy, a better stroke has more work in it, so we can slow down the recovery by first swinging forward, then lifting the knees; not all at once. This sequence helps get to a catch strong posture.

Indeed lots better. You look to be a sprinter, you easily move pretty fast. Don,t know what your goals are, longer work or sprints?
For endurance your spm should be a lot lower, while keeping a strong stroke. The way you rowed in the clip is only doable for a short while.
For sprints, strenght and hard short rows are needed. And a strong back to stay in one piece

[GottiFire]

Here I am today. Grateful for any more insight you have. Thanks so much
https://youtu.be/WeuSqBZTKj0

A lot better. Take it easy, a better stroke has more work in it, so we can slow down the recovery by first swinging forward, then lifting the knees; not all at once. This sequence helps get to a catch strong posture.

Indeed lots better. You look to be a sprinter, you easily move pretty fast. Don,t know what your goals are, longer work or sprints?
For endurance your spm should be a lot lower, while keeping a strong stroke. The way you rowed in the clip is only doable for a short while.
For sprints, strenght and hard short rows are needed. And a strong back to stay in one piece

Yea I think I am a sprinter. My thighs have always been pretty muscular and I really don't like going slow. I've got to lose about 25 pounds and I think that will help everything a lot

[GottiFire]

Here I am today. Grateful for any more insight you have. Thanks so much
https://youtu.be/WeuSqBZTKj0

A lot better. Take it easy, a better stroke has more work in it, so we can slow down the recovery by first swinging forward, then lifting the knees; not all at once. This sequence helps get to a catch strong posture.

Ah okay. I think I was thinking about that yesterday but it seemed unnatural to me but I will work on it

[hjs]

Here I am today. Grateful for any more insight you have. Thanks so much
https://youtu.be/WeuSqBZTKj0

A lot better. Take it easy, a better stroke has more work in it, so we can slow down the recovery by first swinging forward, then lifting the knees; not all at once. This sequence helps get to a catch strong posture.

Ah okay. I think I was thinking about that yesterday but it seemed unnatural to me but I will work on it

For longer sessions, rowers keep using a strong stroke, the only way that is possible is by keeping the spm low enough, 18/22 for the bulk of the work. For higher spm s you have lower the power per stroke, or else you simply can,t keep going.

Making solid meters is the way to go if you want to get leaner, this ofcourse in combination with a good diet. Dump the crap, enough protein.

[GottiFire]

Making solid meters is the way to go if you want to get leaner, this ofcourse in combination with a good diet. Dump the crap, enough protein.

by "solid meters" I assume you mean longer rows with good form?

Also by crap I assume you mean processed food and sugars?

What is enough protein? I'm 215 lbs and I've seen people say 100g is enough and some say at least 215 grams.

Thanks for all your responses here

[Dangerscouse]

Yeah, solid metres is a steady state long row. 10k and above in my opinion

I think you should aim for the higher estimate of protein but don't get too worried about it

[JerekKruger]

What is enough protein? I'm 215 lbs and I've seen people say 100g is enough and some say at least 215 grams.

I weigh a little less than you, and probably have even less lean body mass (I'm tall and slim) and I aim for at least 130g a day, usually closer to 160g or so, though it depends on what I eat for my evening meal. I used to eat less than that, but found that I recovered better when I ate more. If I were lifting or doing more anaerobic work I'd probably increase the amount to closer to 2g/kg or 1g/lb i.e. around 180-200g per day. In fact if I earned more I'd probably do that anyway, but for now I'm finishing off a PhD and on a pretty tight budget.

The important thing is that unless you've got a preexisting kidney problem or go completely crazy there doesn't seem to be any evidence that eating more protein is harmful. That's not to say you should eat tonnes, as there'll come a point where your body will just convert the excess into carbs (rather expensive ones at that), but I'd say err on the side of more rather than less.

[hjs]

Making solid meters is the way to go if you want to get leaner, this ofcourse in combination with a good diet. Dump the crap, enough protein.

by "solid meters" I assume you mean longer rows with good form?

Also by crap I assume you mean processed food and sugars?

What is enough protein? I'm 215 lbs and I've seen people say 100g is enough and some say at least 215 grams.

Thanks for all your responses here

If you row an hour at 2.00 pace you roughly burn 1000 cal to give you an idea. I would aim for 30 min or more. If needed build up to that.
I never count my food, I more think, when I eat, first think of getting protein in.

Crap would be, empty cal yes. Most often carb bombs.
How tall are you? 215 is not that much, certainly given the weight you want to loose.

[GottiFire]

What is enough protein? I'm 215 lbs and I've seen people say 100g is enough and some say at least 215 grams.

I weigh a little less than you, and probably have even less lean body mass (I'm tall and slim) and I aim for at least 130g a day, usually closer to 160g or so, though it depends on what I eat for my evening meal. I used to eat less than that, but found that I recovered better when I ate more. If I were lifting or doing more anaerobic work I'd probably increase the amount to closer to 2g/kg or 1g/lb i.e. around 180-200g per day. In fact if I earned more I'd probably do that anyway, but for now I'm finishing off a PhD and on a pretty tight budget.

The important thing is that unless you've got a preexisting kidney problem or go completely crazy there doesn't seem to be any evidence that eating more protein is harmful. That's not to say you should eat tonnes, as there'll come a point where your body will just convert the excess into carbs (rather expensive ones at that), but I'd say err on the side of more rather than less.

Thanks for the great input