Lower Back Pain Relief for Rowers

Crew team in the water, rowing in unison.
June 24, 2021
Lower Back Pain Relief for Rowers

Key Takeaways

  • Lower back pain affects the lower portion of the spine and is most often caused by muscle strain
  • It has been observed that a large majority of rowing athletes experience lower back pain because of the sport
  • The exercises and techniques in this article are designed to help alleviate back pain in rowing athletes

Top Products in This Article

Studies have shown that back pain is very common in rowers. Research indicates that 30-50% of rowers will experience some type of lower back pain during a 12-month period, and low back injuries account for 15-25% of all rowing injuries. 2

Despite this common problem in the rowing sport, there are easy approaches that athletes can take to help reduce the pain. In addition to pain management techniques, rowers can ensure that they use proper rowing form and practice a variety of types of exercises to strengthen the core and relieve soreness.

National Rowing Day is observed on June 5th to raise national awareness for the sport of rowing and athletes of all ages and ability levels. Learn a variety of exercises and techniques that you can use to stay in shape and reduce muscle strain and back pain. Let’s get rowing!

Table of Contents

What causes back pain in rowers?

rowers on water, rowing in unison

There are several reasons why rowers may experience back pain.

     1. Rowing Posture

One of the main causes of this pain has been linked to rowing posture. During 70% of the stroke cycle, rowing athletes are in a flexed posture.3 This position causes a great deal of strain on the muscles in the lower back, causing pain over time.

     2. Repetitive Movement

Additionally, the repetitive motion of rowing can cause damage to the vertebrae and induce creep in the soft tissues. Creep dampens down the spinal tissues own protective reflex activity and is commonly associated with inflammation.2 It decreases stiffness and allows for greater range of motion, which can contribute to muscle strain and dislocations. 94% of rowers have demonstrated hypermobility of the lumbar spine, which is strongly correlated with the incidence of back pain.

     3. Other Factors

Other contributing factors include a previous history or genetic predisposition, as well as ergometer training in sessions exceeding 30 minutes.1

How can rowers relieve their back pain?

rowers on water, rowing in unison

The good news for rowers is that there are several steps they can take to relieve back pain. Early recognition of this pain is important and can help athletes manage their risk and prevent further injury.

     1. Screenings

One way that back pain can be relieved is through screening. Pre-season screening can assess for issues that may increase risk of injury and help create recommendations such as stretching and strengthening programs for the upcoming season.1

     2. Trainings

Rowing machine training should be reasonable to avoid ‘spinal creep’, and all workouts should be monitored by a professional coach.2

     3. Pain Relief Medication or Gel

Doctors have found that most episodes of mild back pain will resolve on their own, with the assistance of pain relief medication as needed. Perform Pain Relieving Gel can be added to your post-workout care routine to help minimize pain.

Perform Pain Relieving Gel in 4oz. squeeze tube

    

     4. Exercise

Rowers can also learn ways to improve their rowing form and posture, as well as practice exercises to strengthen the core as discussed below.

It is important to consult with a medical professional when trying new methods of pain relief.

Fast Pain Relief for Rowers

Temporary pain relief can help alleviate any current aches and pains. There are a variety of products available to assist with pain management.

Biofreeze comes in gel, spray, and roll-on forms for cooling relief. It is clinically proven to be effective at reducing lower back pain.

Ice is generally recommended for recent pain while heat is recommended for more chronic pain. ThermaCare Back Wraps can be applied directly to your skin for soothing heat.

Choose TheraPearl Wraps for the best of both worlds. Heat the wrap in the microwave or chill it in the freezer. Try hot and cold therapy to discover what works best at relieving your pain. Plus, it is reusable.

TheraPearl Hot & Cold Back Wrap

Blue TheraPearl Hot & Cold Back Wrap with black strap

Biofreeze Classic

Biofreeze Classic trio of pain relieving gel products

ThermaCare Back Wrap

Box of ThermaCare Back Wraps

Proper Rowing Form Can Reduce Pain

Most of the pain experienced by rowers is a result of improper form.4 Technique has been found to be one of the top ways to reduce lower back pain among rowers.

A good coach should ensure that athletes move from their hips and not the lower back.2 In addition, the spine should not be rigidly straight, rather it is meant to be relaxed as a smooth arch. This allows forces to be evenly distributed. It is crucial to have good range of motion in the hips to protect the lower back and prevent strain.

Check out this informative video to learn more about proper rowing form when rowing indoors.


Rowers can improve their technique by using an indoor rowing machine and practicing workouts such as a plank.

3 Exercises to Strengthen Your Core & More

     1. TheraBand Stability Disc Prone Plank

Person doing a plank core exercise on a TheraBand stability disc

EXERCISE INSTRUCTIONS

STEP ONE

Lay face down on the mat with your elbows and forearms on a Stability Disc. Be sure your elbows are directly below your shoulders.

STEP TWO

Lift your body off the floor until your head, hips and knees are in a straight line. Keep your feet and elbows steady. Hold and slowly return.

For an added challenge, try this workout with a TheraBand Professional Resistance Band Loop around your thighs, above your knees.

Training the muscles of the back and shoulder is paramount to preventing low back injuries in rowing. The following exercises help you strengthen these muscles.

    2. Isolated Rows

person about to start an isolated row exercise

person doing an isolated row exercise

EXERCISE INSTRUCTIONS

STEP ONE

While sitting on an incline bench, use a weighted bar to stabilize the hips.

STEP TWO

Keep your elbows close to your body as the arms pull the handles toward the chest. Perform 3 sets of 15 reps, adding additional weight if desired.5

     3. Reverse Hyperextension

person in starting position for reverse hyperextension exercise, holding exercise wheel with knees on an exercise mat

person doing a reverse hyperextension exercise with an exercise wheel, with arms extended and knees on an exercise mat

EXERCISE INSTRUCTIONS

STEP ONE

Place a large exercise mat on the floor, along with a large exercise wheel. Begin in the kneeling position with your hands on the wheels, and slowly extend until your thighs are touching on the mat.

STEP TWO

Use your abdominals, hip flexors, and hamstrings to pull back to the starting position and flex from the hips. Ensure that the shoulders are flexed, arms are extended and back is flat.5

For added comfort during your workout, try our versatile CanDo Sup-R Mat Exercise Mat!

CanDo foam Exercise Mats in black, red and blue.

Recap

Lower back pain is a common ailment experienced by rowing athletes. Although there are several reasons why rowers may encounter pain, treatment methods have been developed to help provide universal relief. In addition to preventative techniques and exercises, rowers should ensure that they get plenty of rest, maintain a balanced diet, and follow the guidance of a licensed coach and physician.

Relieve your lower back pain today!

References

1. Wilson, F., Dr., Wilkie, K., Jane-McDonnell, S., Newlands, C., & Edgar, M. (2017, March 3). Low back pain in rowing – what do the experts say? Retrieved from https://bit.ly/3xGoAtR

2. Wilson, F., Dr. (2016, May 2). Back pain in rowing – update on current understanding. Retrieved from https://bit.ly/3wKgMaD

3. Reid, D. A., & Mcnair, P. J. (2000, October 01). Factors contributing to low back pain in rowers. Retrieved from https://bit.ly/2TQXv8O

4. Lieberman, B. (n.d.). What To Do If Rowing Hurts Your Back. Retrieved from https://r29.co/3cXzV14

5. Filley, A. (2020, June 04). Low back pain: Anything but a dream for rowers. Retrieved from https://bit.ly/3xEmkDu

Medical Disclaimer: The information provided on this site, including text, graphics, images and other material, are for informational purposes only and are not intended to substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other healthcare professional with any questions or concerns you may have regarding your condition.

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