Rowing is an ideal low-impact exercise that works wonders for toning the whole body.
But if you’re dealing with aches or health issues, you might be cautious (and rightly so) before starting any new exercise. This brings people suffering from back pain to questions like:
- Is rowing good for your back or not?
- Will rowing lessen back pain or make it worse?
Back pain is a super common complaint, but guess what? A rowing machine can actually help you get rid of it! The main focus for healing back pain is to restore functional movement patterns. Many people brush off back pain as something trivial, but it can seriously impact your mobility later on. Back pain is usually a sign of poor movement mechanics. So, make sure you’re using perfect functional movement patterns to kick that back pain to the curb.
Work on Your Rowing Motion
A rowing machine copies the motion of rowing a boat in water. This way, you get a full-body workout. The rowing machine not only prevents injuries but can also help with back pain.
When you start exercising on a rowing machine, your muscular system will get stronger, especially your lower back. This equipment has been given the thumbs up for people already dealing with back pain, as it’s a low-impact cardio machine. The movements in rowing put very little strain on your joints and bones.
The controlled and smooth movements also limit the chances of other injuries. Everyone needs to make sure they’re using a good moving pattern; otherwise, lower back pain could get worse over time. Not to mention, a rowing machine plays a huge role in injury prevention as it really emphasizes core strength.
How Does a Rowing Machine Help to Prevent Back Pain?
Exercise or day-to-day activities don’t always cause back pain; some people think that sitting for long periods is the culprit. Whatever’s causing your back pain, a rowing machine is one of the most effective ways to get rid of that strain. It not only forces you to improve your posture but also strengthens your muscles.
The best thing about using a rowing machine is that it helps build muscle. Another big plus is that your back becomes more firm after rowing because your spinal muscles are highly engaged.
Rowing also strengthens your core – which is a super important part of your body. The muscle tissues in your back will also get stronger.
The functional movements involved in rowing play a vital role, and they rely on your core muscles. To improve your back muscles, try to keep up regular exercise that focuses on your back area and improves flexibility.
How to do Proper Rowing Exercise?
- Start by locking your feet into the pads. Make sure they’re tight enough that your feet won’t slide.
- As you go back, bring the handle closer to your chest and twist your hands by gently flexing your elbows. This position should be similar to bicep curls. Make sure you get a good pair of gloves for rowing to support your wrist and avoid blisters.
- Once done, move forward by bending your knees.
- Your body should be slightly angled to the back, with your arms extended.
- You can repeat the whole exercise 5 to 10 times.
It’s best to gradually increase your stamina and repeat according to your exercise plan.
Side Note: To perform rowing in full flow, Rowing shoes played a huge role – you can find the best ones here.
Muscles Involved During Rowing Exercise
Here are some of the muscles in your back that get a workout during rowing:
- Latissimus Dorsi handles the extension of arms and the release of handles.
- Trapezius muscles control the movement of the shoulders, enabling you to pull across the paddles.
- Rhomboids muscles are between the spine and the shoulders, helping to support the trapezius.
- Deltoids and Rotator cuff muscles are highly involved among the chest and shoulder muscles during rowing.
Working with so many different muscles, you can burn a ton of calories. Even at low intensity, you can quickly burn 300 to 400 calories per hour. This will help get rid of fatty areas from the thighs and prevent back pain. Rowing also brings the added bonus of reducing stress and improving strength.
However, using the right technique on a rowing machine is super important for getting the results you want.
Although rowing is an easy exercise, if you’re a beginner, you might want to take 2 or 3 sessions with a coach to learn how to use it correctly. You can learn the proper posture and precise movements that will help you row and make your muscles firm.
Another Side Note: Find more benefits of rowing for the brain and body.
An Excellent Form of Exercise
Rowing is a remarkable exercise that involves pretty much every muscle in your body. It’s a great way to start, and you can get an awesome cardiovascular workout. The pull and push motions move you back and forth and engage multiple muscles starting from the back, chest, quads, calves, and many others.
Rowing brings flexibility to hips and legs combined with strong back muscles; it also offers protection against back pain. People who can’t take part in activities that usually put pressure on their back or hips can safely use a rowing machine.
So, what are you waiting for? Get started on a fun workout, and you’ll surely find it helpful not only for your back but for your whole body!
+ Additional Sources:
Biomechanics of rowing: kinematic, kinetic and electromyographic aspects – by Fábio Dal Bello, Ciro Brito, Bianca Miarka, Fabricio Del Vecchio, Marcelo Vaz