How To Fix Lower Back Pain From Rowing
Rowing is a great way to reduce stress and stay healthy while also boosting your cardiovascular health, power, and endurance. Like most exercises, proper posture and completing the exercise correctly can prevent you from experiencing rowing lower back pain.
Fortunately, there are plenty of ways on how to fix lower back pain from rowing, such as treating it with self-care, stretching, resting, and using ice.
What Causes Rowing Lower Back Pain?
Rowing machine lower back pain is common and can happen for a variety of reasons. The symptoms you experience depend on how often you work out, genetics, the weights you are using, etc. Being aware of the causes and symptoms of rowing machine back pain will lower your chances of getting injured so you can continue to work out safely.
Common causes of rowing lower back pain include:
Rowing Machine Back Pain Symptoms
If you know what rowing machine back pain symptoms are, you can know what to look for and how to fix lower back pain quickly and effectively. After a rowing session, pay attention to your body and see if you experience any symptoms during the next few days. Since rowing works many muscles, it's important to know the difference between your back being sore or if it's in actual pain.
Some common rowing lower back pain symptoms include:
- Feeling pain in the lumbar spine (lower back) and/or buttocks
- A stabbing, shooting pain that makes you stop doing a certain activity
- Pain coming on quickly while doing a physical activity and lasting more than a few days
Finding Relief For Rowing Lower Back Pain
There are several different ways that rowers can find relief for their rowing machine back pain. The solution varies depending on the severity of the pain and personal preference, so what works for you may not work for someone else. Recognizing rowing machine back pain is key to finding the right solution so you can address the pain immediately to keep it from spiraling.
Some ways on how to fix back pain from rowing include:
- Investing in a zero gravity recliner
- Applying ice/heat
- Releasing lower back trigger points
- Indulging in self-care methods
- Exercise to improve your core
- Resting and recovering
1. Investing In a Zero Gravity Recliner
Investing in a zero gravity chair for back pain is helpful since its massaging and heat therapy effects can reduce rowing machine lower back pain.The zero gravity position also helps take off any unneeded pressure, evenly distributing pressure and blood throughout your body. Other benefits of a zero gravity recliner include: neck pain relief, improved sleep quality, and reduced swelling and inflammation in the spine.
2. Applying Ice/heat
Using heat and ice can be an effective treatment for rowing machine back pain, but it's all about timing. Apply ice to your lower back during the first 48-72 hours, and then switch to heat. Ice can reduce inflammation and muscle spasms, as well as numb nerve endings. After the initial 48-72 hours, heat can be applied to promote tissue healing, such as using a zero gravity chair with the heating effect.
3. Releasing Lower Back Trigger Points
There are several different ways on how to fix lower back pain from rowing by releasing your lower back trigger points. There are several ways to do this:
- Use a massager or a zero gravity recliner to apply vibrations to the lower back
- Reduce inflammation using ice or switch to heat to relieve pain in tight muscles
- A doctor or healthcare provider can dispense trigger point injections
4. Indulging In Self-Care Methods
There are ways to reduce rowing lower back pain on your own to relieve the pain. There are plenty of products you can buy at the store, including ointments, back wraps, and even a heated zero gravity chair. Your self-care methods may vary depending on the severity of the pain and when the injury happened, so it's best to consult with your physician if the pain is not diminishing.
5. Exercising To Improve Your Core
Rowers can improve their form by working out their core with the right exercises. Improving your core is a quick way to avoid rowing machine lower back pain. There are a few different exercises you can do to improve your core:
- Planks - Lay face down on a mat, and push up on your elbows, extending your legs. Look down at the floor, keeping your neck in line with your spine. Hold this position for as long as needed
- Isolated rows - Sit on an incline bench and use a weighted bar to keep your hips steady. Pull the handles towards your chest while keeping your elbows near your body
- Glute bridges - Raising your hips slowly, squeeze your abs and glutes, being careful not to bend your back while lifting your hips towards the ceiling. If you can, lift your hips until your body forms a straight line from your shoulder to your knee
6. Resting and Recovering
Many people think that the key for how to fix lower back pain from rowing is through lots of bed rest. Unfortunately, this is not the best way to treat rowing machine back pain in most circumstances. Staying active increases the blood flow to the affected area, helping you heal faster. Using a zero gravity recliner also helps increase blood flow due to its zero gravity position and can also help with spinal decompression.
It is also recommended to avoid the ergometer (rowing machine) for approximately two weeks to allow for recovery. Using an ergometer too frequently or when experiencing rowing lower back pain can worsen the symptoms. 50% of rowing injuries happen off the water, usually while using a rowing machine or lifting weights.
If your rowing lower back pain doesn't go away, then you may need to speak to your healthcare provider about spinal decompression. Spinal decompression refers to various types of treatment that can provide relief by removing pressure from your spine. It includes alternative therapies such as acupuncture, physical therapy, and surgery.
Finding Relief for Lower Back Pain From Rowing
If you're looking for the best methods for how to fix lower back pain from rowing, then listen to your body and pay attention to when the pain started and how long you have been in pain for. If the pain doesn't go away or seems to be getting worse, then you should consult your doctor immediately. Fortunately, most lower back pain can be easily treated and heal on its own.
Disclaimer: This content is not medical advice. Please consult with your healthcare professional when considering implementing changes to your health or workout routines to ensure it’s compatible with your needs.
