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Rowing against back pain: why this sport is ideal for your back

5 December 2024

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FROM Lars Wichert

Why back pain is so common

Back pain is widespread in Germany. According to a Study by the Robert Koch Institute s (RKI) 61.3 % of respondents stated that they had experienced back pain in the last twelve months. Chronic back pain affects 15.5 % of the population. A clear sign that our modern lifestyles are not exactly back-friendly. Sitting at a desk for hours on end, driving and lack of exercise are among the main causes. But there is hope, and it lies in movement!

As a sports scientist and former competitive rower, I, Lars, can draw on a wealth of 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 to prevent and alleviate back problems. Rowing - whether on the water or on a Rowing machine - is one of the best ways to effectively train your back muscles and get your whole body moving at the same time. Below you will find out why rowing is ideal and how it is good for 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 particular focus on the back muscles. It trains both the superficial and deep muscles that stabilise the spine and prevent poor posture. This means that both the largest and the smallest muscles in the back are addressed, as the small muscles in the back are almost more important for stabilisation than the large ones.

The even movements during rowing promote blood circulation, relieve tension and improve the flexibility of the spine. The abdominal muscles are also a decisive factor, as they act as antagonists to the back muscles to stabilise the torso.

Another advantage: rowing does not cause any impact-like strain. The impact on the joints, tendons and ligaments that occurs when jogging is completely eliminated. This is equally easy on the joints and the spine - ideal for people with sensitive backs.

Why is rowing easy on the joints?

In the video with former top athlete and Olympic medallist Britta Oppelt, you can find out how rowing can help strengthen your back and help you cope better with everyday life. She clearly 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

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 with the legs, the upper body follows and the arms only come in at the end. A stable back and tensed abdominal muscles ensure a healthy posture and prevent incorrect strain. It is just as important to relax as you roll forward.

Beginners in particular benefit from the support provided by integrated trainer programmes, such as those offered by the AUGLETICS Eight Style are available. This technique helps you to optimise the sequence of movements and make your training effective.

The virtual trainer guides you from the beginnings of rowing technique through to the perfect stroke with good technique. The continuous visual feedback helps you to always have a little reminder of how the technique works. In the video "Rowing technique for beginners with Olympian Lars on the rowing machine"I will show you the correct technique step-by-step. In addition, you can complete a short guided session with me at the end to bring you closer to your rowing machine.

The benefits of rowing for your 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 for stabilising the spine and preventing poor posture. At the same time, the symmetrical load during rowing promotes a straight posture, which can noticeably alleviate tension in the back and neck area. It is particularly important to emphasise that rowing keeps the back in a natural posture without overstraining it thanks to the flowing sequence of movements. In addition, the rhythmic nature of rowing and the adapted breathing flow also contribute significantly to stress reduction, which in turn reduces stress-related tension.

The ideal rowing machine for back-friendly training

Rowing machine

AUGLETICS Eight Style

2.790,00 EUR

Choosing the right rowing machine plays a decisive role in ensuring that your training is particularly back-friendly. The AUGLETICS Eight Style rowing machine sets the standard here. With its integrated Virtual Coach, it helps you to learn the right rowing technique and motivates you to keep up your training consistently with its versatile programmes. The gentle magnetic brake provides smooth and even resistance, which is easy on your back and at the same time enables an effective workout. The large touchscreen not only offers you detailed training statistics, but also virtual routes and streaming options to add variety to your workout. Thanks to its compact, foldable design, the device even fits into smaller homes without taking up much space - ideal for your home gym. With the AUGLETICS Eight Style you get an ergonomic rowing machine that is optimised for back-friendly training.

Quiz: Is the rowing machine right for you?

Conclusion: Rowing - an effective solution to back pain

Rowing is one of the most effective sports for preventing or alleviating back pain. It strengthens the muscles, improves posture and is easy on the joints. However, it is important to pay attention to the correct technique and to consult a doctor if you have any complaints.

The AUGLETICS Eight Style offers you the perfect support for back-friendly training - ergonomic, quiet and innovative. With this device, you can get an effective and gentle full-body workout at home. Take the opportunity to strengthen your back and stay healthy in the long term!

The right posture and technique are very important when rowing, so you can read our other article , ,Correct posture when rowing: how to do everything right" read through.

About the author

Lars Wichert

Lars Wichert is a sports scientist and former competitive rower. He was part of the German national team for 13 years. He can look back on two participations in the Olympic Games and three world championship titles. After his rowing career, he worked as a coach and won the European Championships with his team. In his spare time, he now competes in triathlons, where he holds the world's best amateur time over the Ironman distance. Lars has the knowledge as a trainer, competitive athlete and sports scientist, so that everyone can feel addressed. His aim is to make exercise fun and to make it clear that a lot can be done for your health with little effort - because there is no better prevention than investing in your own health.

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