Try for free for 30 days

BACK TO OVERVIEW

Rowing with Sciatica – Movement Instead of Rest

29. April 2025

|

BY Lars Wichert

Do you have pain in your lower back, buttocks, or even a pulling sensation down your leg? Then sciatica could be the cause. Many people think at this moment: I need to take it easy! But that’s exactly what can make the problem worse. Especially with sciatica, targeted movement can help relieve the symptoms and restore your mobility.
One of the most effective and joint-friendly forms of training is: rowing. In this article, I will show you why rowing can be a good alternative to classic therapy, what you should pay attention to, and how to start training safely and effectively.

What is sciatica? – Causes and symptoms

The sciatic nerve is the longest nerve in the human body. It runs from the lumbar spine, over the buttocks, and down the leg. If it becomes irritated or pinched, it results in what is known as sciatica. This can be triggered by various causes: a herniated disc, tension in the deeper muscles (such as with piriformis syndrome), poor posture, or sitting for hours without movement.
Typical symptoms are stabbing or pulling pains in the lower back that can radiate into the leg. Tingling, numbness, or feelings of weakness are also possible.

Movement with sciatica – Why it is so important

In the past, bed rest was often recommended. Today we know: movement is the better path to healing. Those who take it easy risk muscles breaking down, tension increasing, and circulation suffering. Movement, on the other hand, promotes metabolism, strengthens the surrounding muscles, and improves joint mobility.
Movement also makes sense from a neurological point of view: by stimulating muscle activation and circulation, the nerve system’s signal transmission can be improved and the irritation of the sciatic nerve can be reduced.

a lot of back pain 2023 11 27 05 06 19 utc

Why rowing can help with sciatica

Rowing is a gentle, cyclical form of movement that uses up to 85% of your muscles – including the core and back muscles, which are crucial for a healthy posture and stable spine.
Rowing is extremely gentle on the joints compared to other sports. There is no impact like with jogging. Instead, you glide rhythmically back and forth – an ideal combination of strength, coordination, and mobilization. In particular, the dynamic pelvic tilt and the conscious control of the core muscles can help to correct muscular imbalances and reduce the tension on the sciatic nerve. Here it is important to correctly assess yourself and your perception of pain.

What you need to pay attention to when rowing with sciatica

Caution is advised, especially with complaints in the lower back or along the sciatic nerve. Important:
  • Start with low resistance and low intensity. The AUGLETICS Eight Style rowing machine has the right resistance for every type of training with ten resistance levels and five additional power levels. Especially with a low resistance, which is electromagnetically adjusted, the AUGLETICS offers a particularly soft setting.
  • Technique before intensity: incorrect movement patterns can worsen symptoms. With the Virtual Trainer of the AUGLETICS Eight Style you have real-time feedback on your technique and can learn to row or improve even further.
  • Pay attention to your posture – especially your core, i.e. the posture of your back, pelvis and also the tension in your abdomen
  • With acute pain or tingling: stop training immediately

Train in an environment where you feel comfortable and always listen to your body’s signals. If in doubt, seek medical advice before starting training.

Technique tips: How to row in a way that is easy on your back

The technique determines the effect or risk. Pay particular attention to:

  • Upright posture: No rounded back. Chest out, shoulders relaxed.
  • Power from the legs: Do not pull from the back, but push with the legs
  • Core tension: Activate your abdominal and back muscles as a stabilizer
  • Fluid movement: no jerky movements

An ergonomic rowing machine like the AUGLETICS Eight Style helps you with its virtual coach to avoid technical errors and improve your posture.

When you should rather pause or see a doctor

Not every pain is harmless. You should pause or seek medical advice if:
  • Your pain occurs suddenly and severely
  • You experience numbness or paralysis
  • Your symptoms worsen despite training
  • A known herniated disc is present and has not been clarified

The ideal training plan for beginners with sciatica

Start slowly and increase step by step.

The right rowing machine for sciatica

Not every rowing machine is suitable for people with back problems, the AUGLETICS Eight Style has some advantages over other machines, which are especially important with regard to motivation and technique development. Pay attention to:
  • Ergonomic seat: comfortable, not too hard, non-slip
  • Gentle resistance adjustment: ideal is a magnetic braking system in which the magnet is electrically controlled to have an optimal deceleration of the flywheel.
  • Technique feedback: via a virtual coach
  • Low volume: for concentrated, relaxed training

Mann bedient den Virtuellen Trainer am Display eines Rudergeräts zur Trainingssteuerung in einem Wohnzimmer

The AUGLETICS Eight Style also offers:
  • a 15-inch HD display with streaming functions
  • Real-time technique feedback
  • whisper-quiet operation

This makes training not only effective, but also motivating and entertaining.

Rowing as an opportunity for freedom from pain and more quality of life

Sciatica can greatly affect your life – but it doesn’t have to stop you. With the right training, you can strengthen your body, relieve symptoms and regain your mobility. Rowing offers you the perfect combination of strength, mobility and core stability.
Important: technique before speed, quality before quantity. And if you have a device like the AUGLETICS Eight Style by your side, nothing stands in the way of back-friendly and effective training.

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.

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