Tips to avoid back pain

[Tsnor]

THIS -->
"1. keep lumbar spine in neutral position. quit slouching when sitting
2. rock over from the hips, NOT the lower back. learn the difference"

Check this video. Video has kinda a rude way to describe it, but sitting position made a huge difference for me. Better sitting also changed the way my back curved on the drive. https://www.youtube.com/watch?v=x20WCOXThsE

[Nomath]

Probably you'll find useful tips in the article Ergometer training volume and previous injury predict back pain in rowing: strategies for injury prevention and rehabilitation.

[Tony Cook]

Probably you'll find useful tips in the article Ergometer training volume and previous injury predict back pain in rowing: strategies for injury prevention and rehabilitation.

To reduce back injuries in rowing:
Don’t use an ergometer;
If you do then use proper technique and row for less than 30 minutes.

[Nomath]

That's the nutshell. I also read about the pelvis and the lumbar spine.

[ampire]

Probably you'll find useful tips in the article Ergometer training volume and previous injury predict back pain in rowing: strategies for injury prevention and rehabilitation.

To reduce back injuries in rowing:
Don’t use an ergometer;
If you do then use proper technique and row for less than 30 minutes.

I really recommend a dynamic ergometer/slides, the slides have been a gamechanger for me in back comfort.

[mict450]

I really recommend a dynamic ergometer/slides, the slides have been a gamechanger for me in back comfort.

Too bad the study didn't cover the type of erg used. I find, overall, a dynamic is not as "hard" on my body. Other than anecdotal evidence, I'm not aware of any definitive studies that compare sliders/dynamics vs statics in terms of back health.

[GreenStratMan]

Goose fat

[Nomath]

Here is a recent study comparing the kinematics on the static C2, the C2 on slides and on-water rowing.
https://commons.nmu.edu/cgi/viewcontent ... ntext=isbs

[mict450]

Here is a recent study comparing the kinematics on the static C2, the C2 on slides and on-water rowing.
https://commons.nmu.edu/cgi/viewcontent ... ntext=isbs

Very interesting, even though sample size was very small.

TL/DR: Of the 3 modes, OTW is safest for lumbar flexion, followed by sliders. Statics induce the most flexion. However, longer durations on slides/dynamics induces greater L-spine flexion similar to statics.

My takeaway: my frequent breaks necessitated by arse pain, may be beneficial to preserve back health. I guess I can live with that. That puts an end to my search for a seat pad.

[tm3]

One thing that helped me a lot as far as back pain was having more of a forward tilt of my pelvis.

Think lifting thighs slightly, which tilts the pelvis back, and bending forward into a slump -- that is exactly opposite of good rowing posture.

Tilt the pelvis forward and try to maintain it.

[ampire]

One thing that helped me a lot as far as back pain was having more of a forward tilt of my pelvis.

Think lifting thighs slightly, which tilts the pelvis back, and bending forward into a slump -- that is exactly opposite of good rowing posture.

Tilt the pelvis forward and try to maintain it.

Scooting up on the seat so you are sitting on the front edge helps with this.

[mict450]

One thing that helped me a lot as far as back pain was having more of a forward tilt of my pelvis......

Tilt the pelvis forward and try to maintain it.

Quite a common problem one can observe. We Yanks slouch when we sit....working at the computer, eating at the kitchen table, watching TV, driving in our cars....So why shouldn't we think this is the way to sit on the erg? Slouched, with our pelvis tucked under us, of course! Bad habits carrying over to bad posture on the erg, unfortunately.

[tm3]

One thing that helped me a lot as far as back pain was having more of a forward tilt of my pelvis.

Think lifting thighs slightly, which tilts the pelvis back, and bending forward into a slump -- that is exactly opposite of good rowing posture.

Tilt the pelvis forward and try to maintain it.

Scooting up on the seat so you are sitting on the front edge helps with this.

That is what I thought also when I first started experimenting with it, but I now seem to get the position more correct when I scoot back on the seat instead of forward. Go figure!

This was asked earlier in the thread but not answered, so I'll repeat it as I'm also curious. What does

Feel the hang on your arms and lats as you initiate the drive.

mean?

[Dangerscouse]

This was asked earlier in the thread but not answered, so I'll repeat it as I'm also curious. What does

Feel the hang on your arms and lats as you initiate the drive.

mean?

There is a subtle difference between engaging your lats, shoulders etc and then using them too early in the drive.

You can't avoid using them to some degree, but you want to brace them (ie a horizontal 'hang') rather than primarily use them in the drive, which needs to be more about your legs. Don't hunch the shoulders either; you are aiming for a connection to allow the energy to travel through, but still not tensed so it misdirects, and needlessly uses, energy.

In this sense it is a bit like a deadlift, as you need to engage & brace muscles at certain stages, but you only use them at circa 50%.

There is a good YouTube video on Aram Training that highlights this better than I can explain it.

[ampire]

One thing that helped me a lot as far as back pain was having more of a forward tilt of my pelvis.

Think lifting thighs slightly, which tilts the pelvis back, and bending forward into a slump -- that is exactly opposite of good rowing posture.

Tilt the pelvis forward and try to maintain it.

Scooting up on the seat so you are sitting on the front edge helps with this.

That is what I thought also when I first started experimenting with it, but I now seem to get the position more correct when I scoot back on the seat instead of forward. Go figure!

This was asked earlier in the thread but not answered, so I'll repeat it as I'm also curious. What does

Feel the hang on your arms and lats as you initiate the drive.

mean?

Don't tense your fingers, arms, and shoulders when you drive out of the catch. Rather tense your core. Then, when you push with your legs, your core provides a connection point to the handle. Your arms and shoulders are loose and relaxed. You will feel the handle tug against your fingers.