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Rowing against Back Pain: why this Sport is Ideal for your Back

5. December 2024

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BY Lars Wichert

Why back pain is so common

Back pain is widespread in Germany. According to a study by the Robert Koch Institute (RKI), 61.3% of respondents stated that they had back pain within the last twelve months. Chronic back pain affects 15.5% of the population. A clear sign that our modern lifestyles are not exactly easy on the back. Sitting at a desk for hours, driving and lack of exercise are among the main causes. But: There is hope, and it lies in exercise!
As a sports scientist and former competitive rower, I, Lars, can draw on a sound knowledge and help you to fight back pain or, even better, to work preventively against it.
Targeted physical activity, especially building strong back muscles, can help prevent and alleviate back problems. Rowing – whether on the water or on a rowing machine – is one of the best ways to effectively train the back muscles and get the whole body moving. In the following, you will learn why rowing is ideal and how it benefits your back.

How rowing helps with back pain

Rowing is much more than just an endurance sport: it is a full-body workout that uses up to 85% of the entire musculature – with a special focus on the back muscles. It trains both the superficial and the deep muscles that stabilize the spine and prevent poor posture. This means that the largest, but also the smallest muscles in the back are addressed, because the small muscles in the back are almost more important for stabilization than the large ones.
The even movements during rowing promote blood circulation, release tension and improve the flexibility of the spine. The stressed abdominal muscles are also a decisive factor, as they contribute to the stabilization of the trunk as an antagonist to the back muscles.
Another advantage: Rowing does not cause any jerky loads. The impact on the joints as well as the tendons and ligaments that occurs during jogging is completely eliminated. This protects the joints and the spine equally – ideal for people with sensitive backs.

Why is rowing easy on the joints?

In the video with the former top athlete and Olympic medalist, Britta Oppelt, you will learn how rowing can help to strengthen your back and better cope with everyday life. She vividly demonstrates the correct rowing technique to prevent back problems and explains how important regular exercise is for your health.

Row correctly to protect your back

In order to enjoy the positive effects of rowing, the correct technique is crucial. Mistakes such as a rounded back or incorrect movement sequences can do more harm than good. When rowing, the movement should start from the legs, the upper body follows and only at the end do the arms come into play. A stable back and tense abdominal muscles ensure a healthy posture and prevent incorrect loading. Relaxation when rolling forward is just as important.
Beginners in particular benefit from the support of integrated trainer programs, such as those available with the AUGLETICS Eight Style. This technique helps you to optimize the sequence of movements and make the training effective.
The virtual trainer guides you from the beginnings of rowing technique to the perfect stroke with a good technique. The continuous visual feedback helps to have a small reminder again and again, how the technique works correctly. In the video “Rowing technique for beginners with the Olympian Lars on the rowing machine” I show you step-by-step the correct technique. In addition, you can complete a short unit together with me at the end, which will bring you closer to your rowing machine.

The benefits of rowing for the back

Rowing offers a variety of benefits for the back and is an excellent way to prevent or alleviate back pain. The training effectively strengthens the back muscles, which is crucial to stabilize the spine and prevent poor posture. At the same time, the symmetrical load during rowing promotes a straight posture, which can noticeably relieve tension in the back and neck area. It should be particularly emphasized that rowing, thanks to the flowing sequence of movements, keeps the back in a natural posture without overstraining it. In addition, the even rowing through its rhythmic character and the adapted breathing flow also contributes significantly to stress reduction, which in turn reduces stress-related tension.

Person hält sich den schmerzenden unteren Rücken, hervorgehoben durch eine rote Markierung.

The ideal rowing machine for back-friendly training

AUGLETICS Eight Style
Augletics Eight rowing machine with wood and aluminum frame, integrated tablet display

2.790,00 EUR

Details

The choice of the right rowing machine plays a decisive role for a particularly back-friendly training. The AUGLETICS Eight Style rowing machine sets standards here. With its integrated Virtual Coach, it helps you to learn the correct rowing technique and motivates you to consistently complete your training through versatile programs. The gentle magnetic brake ensures a smooth and even resistance that protects your back and at the same time enables an effective workout. The large touch screen not only offers you detailed training statistics, but also virtual routes and streaming options to make your training more varied. Thanks to its compact, foldable design, the device fits even in smaller apartments without taking up much space – ideal for your home gym. With the AUGLETICS Eight Style you get an ergonomic rowing machine that is optimally designed for back-friendly training.

Quiz: Is the rowing machine right for you?

Conclusion: Rowing – an effective solution against back pain

Rowing is one of the most effective sports to prevent or alleviate back pain. It strengthens the muscles, improves posture and protects the joints. However, it is important to pay attention to the correct technique and consult a doctor if you have existing complaints.
The AUGLETICS Eight Style offers you the perfect support for a back-friendly training – ergonomic, quiet and innovative. With this device, you bring an effective and gentle full-body workout home. Take the opportunity to strengthen your back and stay healthy in the long term!
 
The correct posture and technique when rowing is very important, you are welcome to read our other article ,,Correct posture when rowing: This is how you do everything right“. 

About the author

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c’è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one’s health with little effort – because there is no better prevention than taking care of one’s own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l’équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d’avironneur, il a travaillé comme entraîneur et a remporté le championnat d’Europe avec son équipe. Aujourd’hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu’entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s’adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu’il est possible de faire beaucoup pour sa santé avec peu d’efforts, car il n’y a pas de meilleure prévention que celle de sa propre santé.
Picture of Lars Wichert

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c'è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one's health with little effort – because there is no better prevention than taking care of one's own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l'équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d'avironneur, il a travaillé comme entraîneur et a remporté le championnat d'Europe avec son équipe. Aujourd'hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu'entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s'adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu'il est possible de faire beaucoup pour sa santé avec peu d'efforts, car il n'y a pas de meilleure prévention que celle de sa propre santé.

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