Try for free for 30 days

BACK TO OVERVIEW

Rowing and your Back: why this Sport is so Valuable

14. January 2025

|

BY Lars Wichert

The back is the foundation of our body – it stabilizes, keeps us upright, and enables movement in all directions. However, this central element is often neglected, leading to pain and poor posture. Back problems are widespread in Germany. According to the German Back Pain Study by the Robert Koch Institute (RKI), up to 85% of the population has experienced back pain at least once in their lives. This high prevalence not only leads to reduced subjective health and decreased performance but also to significant economic consequences such as absenteeism and early retirement.
In an era where many of us spend the majority of the day sitting, it is crucial to strengthen our backs. Rowing is not only an effective way to train the entire body, but it also offers specific benefits for the back muscles. In this article, I, Lars Wichert, a two-time Olympian and three-time World Champion, will show you how rowing can strengthen your back, which muscles it targets, and how best to integrate it into your daily routine.

1. The Function of the Back: An Overview

The back is one of the most important centers of our body. It consists of a combination of bones, muscles, tendons, and ligaments that work together to ensure stability and flexibility. At its base is the spine, which serves both as a supporting structure and as protection for the central nervous system. The back musculature encloses the spine and provides strength, mobility, and an upright posture.
The main functions of the back can be summarized as follows:
  • Posture and Stability: The back keeps us upright and forms the foundation for all body movements. Without a stable back, everyday activities such as standing, walking, or lifting would be impossible.
  • Protection of Nerve Pathways: The spine protects the spinal cord, through which all signals between the brain and body travel. Healthy back muscles support this function and prevent injuries.
  • Mobility: Twisting, bending, or stretching – all these actions would not be possible without a flexible back. Various muscle groups work together to coordinate these movements.

A strong and flexible back is essential for well-being and performance. However, the modern lifestyle often presents significant challenges to the back.

2. Common Back Problems and Their Causes

Back pain is among the most common health problems of our time. According to studies, approximately 85% of the population suffers from it at least once in their lives. But why is this the case? The causes of back problems are diverse, but some patterns occur particularly frequently:

  • Sedentary Lifestyle: Many people spend the majority of their day sitting – whether in front of a computer, in a car, or on the couch. This inactivity causes the back muscles to weaken and no longer provide sufficient support.
  • Poor Posture: Poor posture, such as rounded shoulders or remaining in a hunched position, unevenly stresses the spine. Over time, this leads to tension, pain, and misalignments.
  • Overload: Whether heavy lifting, incorrect movement patterns, or sudden, jerky movements – the back reacts sensitively to overloads, which often lead to acute pain or long-term problems.
  • Chronic Conditions: Problems such as herniated discs, osteoarthritis, or lumbar spine syndrome can arise from years of strain or neglect.

Bildschirmfoto 2025 01 14 um 16.25.21

These factors demonstrate the importance of not only relieving the back but also actively strengthening and mobilizing it.

3. How Rowing Strengthens the Back

Rowing is one of the best sports to specifically strengthen the back and simultaneously act preventatively against back problems. Unlike many other sports, rowing involves fluid, even movements that engage the entire back musculature without overloading it. Here are some of the main benefits of rowing for the back:
  • Holistic Training: During rowing, almost all muscle groups work together, including the central back muscles such as the latissimus, trapezius, and rhomboids. These muscles stabilize the spine and promote healthy posture.
  • Joint-Friendly: Rowing is a low-impact sport. This means that movements are fluid and without jarring impacts. Therefore, rowing is ideal for people with back problems or those who wish to avoid impact.
  • Posture Improvement: Through the backward motion and targeted engagement of the core musculature, the back is strengthened, which improves body posture in the long term. Tension and poor posture can be reduced through regular rowing.
  • Rehabilitation: Rowing is also used in physiotherapy. After back injuries or surgeries, controlled movement helps rebuild muscles and promote mobility.

With each training session, rowing not only strengthens muscles but also improves mobility and ensures balanced loading of the spine. Whether you wish to train preventatively or address existing problems – rowing is a sustainable solution for a strong and healthy back.

4. Which Back Muscles Are Trained During Rowing

back view shot of young slim sporty girl preparing 2025 01 09 04 58 49 utc e1736869973612

Rowing is a true powerhouse for the back. These muscles particularly benefit:
  • Latissimus dorsi (Broadest back muscle): It is primarily responsible for the pull and contributes to a broad, strong back.
  • Trapezius (Trapezoid muscle): Supports the stability of the shoulders and neck.
  • Rhomboids: These muscles pull the shoulder blades together and promote an upright posture.
  • Erector spinae (Spinal erectors): Stabilizes the spine and keeps it in a straight position. With each rowing stroke, you specifically work on these muscle groups and strengthen your entire core.

5. Rowing for Prevention and Rehabilitation

  • Prevention: Regular rowing prevents postural damage and prevents tension. Rowing specifically strengthens the muscles in the back and core. Particularly the large back muscle (Musculus latissimus dorsi) is continuously activated during rowing. This muscle supports the spine and ensures that you remain stable even under strain. Additionally, smaller, deep-lying muscles such as the Musculus erector spinae are trained through rowing. This muscle group stabilizes the spine and prevents poor posture. Furthermore, the movement on the rowing machine promotes the flexibility and mobility of the spine. The smooth forward and backward motion loosens tense muscles and ensures improved blood circulation. This not only has a regenerative effect but also helps prevent future complaints. Regular rowing strengthens the entire core musculature, enabling an upright posture and relief for the spine.
  • Rehabilitation: After injuries, such as a herniated disc, rowing helps gently rebuild the back musculature. Unlike running or sports with high impact, rowing is completely impact-free. The rowing motion is an almost guided sequence of movements, which minimizes injuries and poor posture.
  • Therapeutic Use: The fluid movement and absence of impact make rowing perfect for individuals with existing back problems.

6. Testimonial: How Rowing Transformed My Back Health

As a former competitive rower, I can report firsthand on the positive effects of rowing on the back. In my career, a strong back was essential to prevent injuries and achieve peak performance. Even today, after my active career, rowing remains an important part of my daily routine to keep my back healthy and strong.
An imprecise movement sequence leads to energy loss, uneven strain, and an increased risk of injury. Beginners, in particular, tend to confuse the order of movements, which results in an inefficient stroke. The focus should be on a controlled yet dynamic movement that engages the entire body harmoniously.

Tips for Back-Friendly Rowing

For rowing to truly benefit your back, the correct technique is crucial. Here are some tips:
  • Master the Technique: A clean movement sequence protects against overloads.
  • Optimize Stroke Length: Utilize the full range of motion without overextending the back.
  • Don’t Forget to Warm Up: Prepare your back with mobilization exercises.
  • Avoid Mistakes: Rounded back, incorrect sequence, or excessive resistance can strain the back.

Conclusion: Why Rowing is Your Back's Best Friend

Rowing is more than just a sport – it is an investment in your back and your well-being. Through the smooth, joint-friendly movements and targeted strengthening of the back muscles, you can prevent back pain and achieve better posture. Whether you are a beginner or an experienced athlete, rowing offers you the opportunity to sustainably strengthen your back. Start now and experience for yourself how beneficial rowing is for your back!

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.
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.

BACK TO OVERVIEW

You might also be interested in

Man trains on a rowing machine in a stylishly furnished living room with plants and cozy furnishings. A real alternative to the gym.
9. January 2026

|

Lars Wichert

An alternative to the gym – train more effectively, live more flexibly

View Post

A woman trains on the Augletics rowing machine in a bright, modern living room. Next to her, an orange cat curiously sniffs at the machine.
8. January 2026

|

Lars Wichert

Healthy Fitness Routine: Why Rowing Will Revolutionize Your Winter Workout

View Post

Woman on the AUGLETICS rowing machine with interactive screen and virtual training route
6. January 2026

|

Lars Wichert

A cut above: Rowing machine or treadmill?

View Post

Is AUGLETICS right for me?

Is AUGLETICS right for me?

Take three minutes to find out if the AUGLETICS is also
the ideal sports equipment for you.

Take the test!

30 Tage kostenfrei testen

Try for free for 30 days