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Why a Rowing Machine is Good for Back Problems – and What You should Look out For

25. July 2025

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BY Lars Wichert

The back is the central foundation of our body – it provides stability, ensures an upright posture and enables movements in all directions. It is all the more alarming that back pain is one of the most common complaints in Germany. According to the back pain study by the Robert Koch Institute, up to 85% of the population have experienced back pain at least once in their lives. This number shows that back health is not a marginal issue – it affects us all.
In our modern, often sedentary lifestyle, targeted back muscles are crucial. And this is exactly where the rowing machine comes into play. Rowing is not only a highly effective full-body workout – it is particularly well suited for back problems. In this article, I, Lars Wichert, two-time Olympic rower, explain why a rowing machine is ideal for the back, which muscles it strengthens and how you can use it specifically against back pain.

Why back pain occurs – and how a rowing machine can help

Our back muscles are a complex interaction of vertebrae, tendons, ligaments and muscles. This system needs targeted movement – otherwise it leads to muscular imbalances, tension and postural damage. The most common causes of back problems:
  • Lack of exercise: Sitting too much weakens the deep stabilisers of the spine.
  • Incorrect posture: Especially in everyday office life, rounded backs or hunched positions are common.
  • Incorrect loading: Lifting from the back or jerky movements put strain on the intervertebral discs.
  • One-sided training: Those who train their legs or chest but forget their back risk imbalances.

This is where the rowing machine comes in: It trains the back muscles holistically and in a targeted manner, is easy on the joints and technically guided – perfect for back health.

Which back muscles does a rowing machine train?

When rowing, up to 85% of the muscles are activated. Particularly relevant for the back:
  • Latissimus dorsi: The broad back muscle – the main player in the rowing stroke.
  • Trapezius muscle: Stabilises the shoulder girdle and prevents tension.
  • Rhomboidei: Pull the shoulder blades together – important for an upright posture.
  • Erector spinae: The deep back muscles that stabilise the spine.

This interaction not only ensures strength and posture, but also actively prevents back problems.

Rowing for back pain – why it is so effective

Training on a rowing machine brings decisive advantages for your back:
  • Even load: No one-sided strain, all muscle groups work together harmoniously.
  • Low-impact: No impact, such as when jogging – ideal for sensitive spines.
  • Promotes blood circulation: Tense areas are better supplied with nutrients.
  • Erection instead of compression: The targeted activation of the back extensors gently straightens the spine.
  • Suitable for rehabilitation: Rowing is used in physiotherapy specifically for herniated discs or muscle atrophy.

Important: The technique must be correct – otherwise there is a risk of incorrect loading. Therefore, you should not simply “pull off” the rowing machine, but learn the correct movement chain.

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Rowing correctly for the back: Technique tips

  1. Legs – torso – arms: The movement begins with the leg thrust, followed by the body lift, then the arm pull.
  2. Tension in the core: Keep the torso stable throughout the stroke – no rounded back!
  3. Neutral back: No hollow back, no exaggerated leaning back – the spine remains in its natural curvature.
  4. Roll forward in reverse order: First stretch your arms, then your upper body forward, and finally bend your legs.

With a little practice, the movement pattern becomes fluid and relieves the back – instead of straining it.

Who is a rowing machine particularly suitable for with back problems?

  • Office workers with tension
  • Athletes with muscular imbalances
  • People with chronic back pain
  • Rehabilitation patients after a herniated disc
  • Seniors for fall prevention and posture training

In short: Anyone who has a back benefits from rowing.

Why the AUGLETICS Eight Style is ideal for back training

06 augletics leise magnetbremse

A good rowing machine decides whether back training is fun – or causes pain. The AUGLETICS Eight Style is specially designed for healthy, technical movement:
  • Virtual Coach: Integrated movement feedback provider that corrects your technique in real time.
  • Silent magnetic brake system: Even resistance – without jerking, without peak tensile forces.
  • Flat seat running with optimal raceway: For gentle movement and maximum back relief.
  • Streaming function: Watch technique videos directly on the 15-inch screen – perfect for avoiding mistakes.
  • Compact dimensions: Can be set up and used in any apartment – back training becomes suitable for everyday use.

Conclusion: Rowing is ideal for back problems – especially with the right equipment

Back problems do not have to be a permanent condition. With a suitable rowing machine, the right technique and regular training, you can prevent pain, improve your posture and build a strong, healthy back in the long term.
The AUGLETICS Eight Style not only supports you with smart technology, but also makes back training comfortable, quiet and efficient – right in your own home.
Rowing machine good for back problems? The answer is a clear: Yes – and even better with AUGLETICS.

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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