Ask The Experts
Is indoor rowing bad for your back?
Keith Blount: I have a damaged lumbar disc caused through a bad parachute landing many years ago. The space between the 2 vertebrae the disc supports is therefore reduced and has resulted in a nerve becoming trapped. This in turn causes the surrounding muscles to spasm and become painful. The condition is stable and, barring any further trauma, should not worsen (I have had many chiropractic and osteopathic treatments without success).
I have used the Concept 2 for many years and, being a naval officer, have found it an excellent way to keep fit in confined spaces! I have not suffered any pain when using the rower (except at the beginning of a session whilst the muscles warm up) and indeed have gained some relief through exercise of many kinds including cycling machines and steppers.
A while ago I happened upon an article on the Internet saying there was some evidence to suggest rowing could aggravate lower back problems. I did not download it and have been unable to access it since. Could you put my mind at rest that, assuming I row correctly which I believe I do, I am unlikely to worsen my current condition or sustain any new injuries.
Additionally, any good stretching tips for the lower back would be much appreciated.
Terry O'Neill: Sorry to hear about your back problem but what is a naval officer doing jumping out of planes?
It is true that recently there have been a number of articles concerning rowing and an increase in the number of back problems, especially in young people. First of all these all referred to rowing on water, and not to indoor rowing on the Concept 2.
Some little time ago a new type of oar came into popular use called the big blade. It was felt that this increased the load on the rower, which in turn led to an increase in lower back problems. At around the same time there was a change in the training emphasis and the amount of time rowers were spending on the water increased significantly, and some attributed this to the increase in back problems.
A number of recommendations were made; one was that young people should scull and not row until they reached the age of 15. Sculling, like the Indoor Rower, does not involve any twisting and so young people would develop symmetrically. Also it was recommended that young people did not use the big blade but stick to the traditional shape.
The rowing action carried out correctly should not in itself cause a problem but, if there is a problem in the lumbar region that has been caused by something else, rowing could aggravate it. In another survey amongst back sufferers, the root cause of the problems were traced back to an accident of one sort or another, a bit like in your case but not quite so dramatic (most common were car and bike accidents). All rowers need to make sure that they develop their abdominal and back muscles so as to stabilise the trunk and ensure that there is no slipping of the lower back. When you are driving with the legs and pulling with the arms and shoulders in the seated position, the lumbar region has to be held firm.
The reason for this is that when you reach forward the back is curved in the reverse direction to its natural shape. There is not much movement between the individual vertebrae, so when reaching forward the lower back is at its limit in that direction. If you then put a load on the back causing it to go beyond this point, you can cause tissue damage. From what you say, that you experience no discomfort when using your Indoor Rower, I don't think you should worry too much. Make sure you maintain a good technique and always warm up and stretch before exercise. As to the question of good stretching exercises, there are a number of good examples in the Indoor Rowing Training Guide or on our web-site at http://www.concept2.co.uk/training
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