30 day free trial

ZURÜCK ZUR ÜBERSICHT

Rowing and your back: Why this sport is so valuable

14 January 2025

|

FROM Lars Wichert

The back is the foundation of our body - it stabilises us, keeps us upright and enables us to move in all directions. But it is precisely this central element that is often neglected, leading to pain and poor posture. Back problems are widespread in Germany. According to the German Back Pain Study According to the Robert Koch Institute (RKI), up to 85 % of the population have experienced back pain at least once in their lives. This high prevalence not only leads to impaired subjective health and reduced performance, but also to considerable economic consequences such as absence from work and early retirement.

At a time when 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 whole body, but it also offers specific benefits for the back muscles. In this article, Lars Wichert, 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 incorporate it into your daily routine.

1 The function of the back: an overview

The back is one of the most important centres 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 load-bearing structure and as protection for the central nervous system. The back muscles surround the spine and ensure strength, mobility and an upright posture.

The main tasks of the back can be summarised 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 the nerve tracts: The spine protects the spinal cord, through which all signals between the brain and body pass. Healthy back muscles support this function and prevent injuries.
Mobility: Turning, bending or stretching - all these actions would not be possible without a flexible back. Different muscle groups work together to coordinate these movements.

A strong and flexible back is essential for well-being and performance. However, modern lifestyles often pose major challenges for the back.

2. common back problems and their causes

Back pain is one of the most common health problems of our time. According to studies, around 85 % of the population suffer from it at least once in their lives. But why is that? There are many causes of back problems, but some patterns are particularly common:

Lack of exercise: Many people spend the majority of their day sitting down - be it in front of the computer, in the car or on the couch. This inactivity leads to the back muscles becoming weaker and no longer providing sufficient support.
Poor posture: Poor posture, such as curling the shoulders or remaining in a hunched position, puts uneven strain on the spine. Over time, this leads to tension, pain and misalignment.
Overload: Whether it's heavy lifting, incorrect movement patterns or sudden, jerky movements - the back reacts sensitively to overloading, which often leads to acute pain or long-term problems.
Chronic diseases: Problems such as slipped discs, osteoarthritis or lumbar spine syndrome can be caused by years of strain or neglect.

These factors show how important it is not only to relieve the back, but also to actively strengthen and mobilise it.

3. how rowing strengthens the back

Rowing is one of the best sports for strengthening the back and preventing back problems at the same time. Unlike many other sports, rowing uses flowing, even movements that work the entire back musculature without overloading it. Here are some of the main benefits of rowing for the back:

Holistic training: When rowing, almost all muscle groups work together, including the central muscles of the back such as the latissimus, trapezius and rhomboids. These muscles stabilise the spine and promote a healthy posture.
Gentle on the joints: Rowing is a low-impact sport. This means that the movements are fluid and without impact. Rowing is therefore ideal for people with back problems or those who want to avoid strain.
Posture improvement: The backward movement and targeted use of the core muscles strengthens the back, which improves 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 operations, the controlled movement helps to rebuild the muscles and promote mobility.

With each training session, rowing not only strengthens the muscles, but also improves mobility and ensures a balanced load on the spine. Whether you want to train preventively or tackle existing problems, rowing is a sustainable solution for a strong and healthy back.

4. which muscles in the back are trained when rowing

Rowing is a real powerhouse for the back. These muscles benefit in particular:

Latissimus dorsi (broad back muscle): It is largely responsible for the traction and ensures a broad, strong back.
Trapezius (hood muscle): Supports the stability of the shoulders and neck.
Rhomboids: These muscles pull the shoulder blades together and promote an upright posture.
Erector spinae (back extensor): Stabilises the spine and keeps it in a straight position. With every rowing stroke you work on these muscle groups and strengthen your entire torso.

5. rowing as prevention and rehabilitation

Prevention: Regular rowing prevents postural damage and prevents tension. Rowing specifically strengthens the muscles in the back and torso. The large back muscle (latissimus dorsi muscle) in particular is continuously activated when rowing. This muscle supports the spine and ensures that you remain stable even under strain. Rowing also trains smaller, deeper muscles such as the erector spinae muscle. This muscle group stabilises the spine and prevents poor posture. In addition, the movement on the Rowing machine flexibility and mobility of the spine. The even forward and backward movement loosens tense muscles and improves blood circulation. This not only has a regenerative effect, but also helps to prevent future complaints. Regular rowing strengthens the entire core muscles, which enables an upright posture and relieves pressure on the spine.

Rehabilitation: After injuries such as a slipped disc, rowing helps to gently rebuild the back muscles. Unlike running or sports with a high impact load, rowing is completely impact-free. The rowing movement is an almost guided sequence of movements, which minimises injuries and poor posture.

Therapeutic use: The flowing movement and lack of impact make rowing perfect for people with existing back problems.

6. experience report: How rowing changed my back life

As a former competitive rower, I can tell you first-hand how rowing has a positive effect on the back. During my career, a strong back was essential to avoid injuries and perform at my best. Even today, after my active time, rowing is still an important part of my everyday life to keep my back healthy and strong.

An unclean sequence of movements leads to energy loss, uneven loading and an increased risk of injury. Beginners in particular tend to mix up the sequence of movements, resulting in an inefficient stroke. The focus should be on a controlled but dynamic movement that utilises the entire body harmoniously.

Tips for back-friendly rowing

For rowing to really help your back, the right technique is crucial. Here are a few tips:

Mastering technology: A clean movement sequence protects against overloading.
Optimise lay length: Use the full range of motion without overstretching your back.
Don't forget to warm up: Prepare your back with mobilisation exercises.
Avoid mistakes: A hunched back, incorrect sequence or too much resistance can strain the back.

Conclusion: Why rowing is the best friend for your back

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

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.

ZURÜCK ZUR ÜBERSICHT

This could be of interest for you

27 February 2025

|

Lars Wichert

Is rowing good for the intervertebral discs?

Zum Beitrag

27 February 2025

|

Lars Wichert

What are the benefits of 20 minutes of rowing? A comprehensive look at the positive effects

Zum Beitrag

27 February 2025

|

Lars Wichert

Rowing machine - What is it good for?

Zum Beitrag

Is AUGLETICS right for me?

Is AUGLETICS right for me?

Take two minutes to find out if AUGLETICS is the ideal rowing machine
for you.