Lower back pain

[gregbond101]

I have been rowing on my concept2 for about 4 years, around 1.7 million meters rowed. I have always had low back pain but lately rowing seems to exacerbate it considerably, especially if I row over 3k or so (was routinely doing 6K 3 times / week).

just saw an orthopedic Doc for a separate knee issue, and he advised me not to row, or if I do, need to use a mirror and keep back rigid and aligned etc. Because I also have MS, rowing is on me of the few aerobic exercises I can do that really gets the cardio up. I also invested in my own machine when I started so I hate to not row.

Any advice would be most welcome

[max_ratcliffe]

I have been rowing on my concept2 for about 4 years, around 1.7 million meters rowed. I have always had low back pain but lately rowing seems to exacerbate it considerably, especially if I row over 3k or so (was routinely doing 6K 3 times / week).

just saw an orthopedic Doc for a separate knee issue, and he advised me not to row, or if I do, need to use a mirror and keep back rigid and aligned etc. Because I also have MS, rowing is on me of the few aerobic exercises I can do that really gets the cardio up. I also invested in my own machine when I started so I hate to not row.

Any advice would be most welcome

Almost impossible for us to diagnose remotely, of course. Does it "just" hurt, or do you have tingly toes, shooting pains in legs, etc.? If it's muscular, then strengthening, or core work or a some technique adjustments might solve the problem.

If you've any neurological symptoms from your back, you shouldn't be listening to us.

Ideally you need to find a doc who rows, as s/he will have a better formed opinion of the risks and rewards. Good luck

[gregbond101]

Thanks. It’s simply lower back, no shooting pain or tingling. The orthopedic Doc, who is sports injury focused, attributes it to form and recommends not rowing as he sees a lot of lower back issues associated with rowers (he routinely treats high school kids on the rowing team). He says it’s all about form and recommends if I want to continue to row, I should use a mirror and really focus on form, and it’s NOT the typical form you see un most videos; need to focus on using legs and hips, not using the back on the catch or towards the end.

[max_ratcliffe]

Thanks. It’s simply lower back, no shooting pain or tingling. The orthopedic Doc, who is sports injury focused, attributes it to form and recommends not rowing as he sees a lot of lower back issues associated with rowers (he routinely treats high school kids on the rowing team). He says it’s all about form and recommends if I want to continue to row, I should use a mirror and really focus on form, and it’s NOT the typical form you see un most videos; need to focus on using legs and hips, not using the back on the catch or towards the end.

Your back should be reasonably neutral throughout, and shouldn't flex too much at any point. As you know, the drive should include a hip extension, and not a back extension. One exercise that helped me with the hip extension was a rope pull through, if you have access to a low cable station. It's possible to get a quite marked glute and hamstring stretch while keeping the back perfectly neutral. Then you drive the hips forward, while focusing on activating your glutes to complete the movement.

This bloke goes a bit too low to my mind and could extend the hips even more at the end, but it shows the movement.
https://www.youtube.com/watch?v=danTs3bMNG8

It can make the hammies pretty sore. Obviously balance is a key component, especially as you get stronger, so it may not be possible for you, but it does train the hip extension element quite well IMO.

[Dangerscouse]

How strong is your core? Do you do any specific core workouts? I strongly recommend Pilates exercises especially if you have a sedentary mainly desk based job. Muscle imbalances can cause differences especially when on the rower

Also, what drag factor are you using? Maybe lowering it down might help?

[gregbond101]

Thanks. I do yoga and some other core work, but probably not enough. Part of the problem is multiple sclerosis has caused some permanent damage to nerves that control the core muscles so my core is somewhat weakened. I plan to start TRX training in the coming weeks for general strength training and that workout inherently engages and challenges the core muscles.

Thanks again