Rowing is an ideal low-impact exercise that works well on toning the whole body.
However, people with aches or diseases often are cautious (and rightly so) before starting any new exercise. This brings people suffering from back pain to questions like:
- Is rowing good for back or not?
- Will rowing lessen back pain or worsen it?
Back pain is a widespread complaint, but a rowing machine can help you get rid of it. The primary focus for healing back pain is to restore functional movement patterns. Many people ignore back pain as something trivial, but it can have a devastating impact on their mobility later on. Back pain is usually a symptom of poor movement mechanics. So, make sure that you are using perfect functional movement patterns to eliminate back pain.
Work on Your Rowing Motion
A rowing machine is equipment that copies the motion of a person rowing a boat in the water. In this way, you can have a full-body workout. The rowing machine prevents injuries as well as back pain.
When you start exercising on a rowing machine, your muscular system will also become more robust, especially the lower back. This equipment has been declared suitable for people who are already suffering from back pain; as it is a low-impact cardio machine because the movements in rowing put very little strain on your joints and bones.
The controlled and smooth movements will also limit the possibilities of other injuries. Everyone must ensure that they are using a good moving pattern; otherwise, the lower back pain will become worse over time. Not to mention, a rowing machine plays a vital role in injury prevention as core strength is emphasized in rowing.
How Does a Rowing Machine Help to Prevent Back Pain?
Exercise or day-to-day activities do not always cause pain in your back; some people assume that sitting for an extended period of time results in back pain. Whatever is the cause of pain in your back, a rowing machine is the most effective way to free from any strain. It not only forces you to improve your posture but also to strengthen your muscles.
The best thing about using a rowing machine is that it helps in muscle building. Another primary advantage is that your back becomes more firm after performing the rowing because your spinal muscles are highly engaged.
Rowing also strengthens your core – which is considered a significant part of the human body. Muscle tissues of 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 maintain regular exercise that focuses back area, and improves flexibility.
How to do Proper Rowing Exercise?
- You can start by locking your feet into the pads. Make sure that it’s tight enough that your feet will not slide.
- While you are going back, bring the handle closer to your chest and twist your hands by flexing your elbows gently. This position would be the same as 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 will be slightly angled to the back, and your arms will be extended as well.
- You can repeat the whole exercise 5 to 10 times.
It is advised to gradually increase your stamina and repeat it 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
Following are some of the muscles in your back that are used during a rowing exercise:
- Latissimus Dorsi handles the extension of arms and the release of handles immediately.
- Trapezius muscles control the movement of the shoulders, and then it enables you to pull across the paddles.
- Rhomboids muscles are between the spine and the shoulders, as it helps in supporting 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 lot of calories. If you are working out at low intensity, you can quickly burn 300 to 400 calories per hour. This will erase all the fatty areas from the thighs and prevent back pain. Rowing also brings the added advantage of reducing stress and improving strength.
However, using the right technique for a rowing machine is very important for achieving the intended results.
Although rowing is an easy exercise, if you are a beginner, you can take 2 or 3 sessions with a coach and learn how to use it correctly. You can adopt the proper posture and precise movement that will help you to 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 in which every muscle of your body is involved. It is a great way to start, and you can have a great 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. Individuals who are unable to take part in any activity that usually puts pressure on their back or hips can safely use a rowing machine.
So, what are you waiting for? Get started for a fun workout, and you will 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