How to Treat Lower Back Pain In Rowing

Rowing is one of the most demanding sports in the world. It requires repetitive and continual movement in the form of pushing, bending, twisting, and lifting. Back injuries are the most common complaint of rowers because of the repetitive movement as well as the constant seated position. Treating lower back pain in rowing is no different than for anyone else. It’s best to try to prevent lower back pain in rowing. Strong abdominal and core muscles protect the back from injury. In addition, completely stretching before a rowing session and for a cool down period after exercise. Back injuries are caused by poor technique and incorrect posture during rowing also figures into the picture.

Difficulty: Moderate

Instructions

Things You'll Need:

• Ice pack
• Ace bandage
• Epson salts (2 cups per bath)
• Anti-inflammatory pain relievers (Ibuprofen)

1. Stop rowing. If your back is injured, you need to rest it. R.I.C.E. (Rest, Ice, Compression, Elevation) should ease immediate discomfort. Never ice your sore back for longer than 20 minutes. In most cases, ice should only be used in the first 24 hours after muscle strain.

2. Take a hot Epsom salt bath. Add two cups of salts to a tub of water and soak for a half hour. Epsom salt contains magnesium sulfate that is absorbed by the body during the bath. This helps soothe and relax sore muscles.

3. If it’s safe for you to take Ibuprofen, take the recommended dose. This might relieve your immediate discomfort a little until your are able to gently stretch your back.

4. If your back pain hasn’t eased in a few days, contact your doctor. The constant sitting as well as the bending, stretching, and pulling motions of rowing may have caused a more serious injury than a lower back muscle strain.

Tips & Warnings

• Water is the key to protecting your muscles from strenuous exercise. Keep yourself hydrated before, during and after any activity. Always stretch completely before and after any workout.
• If you experience excessive soreness for more than a few days, contact your doctor to make sure you haven’t torn or damaged a muscle.
• Use anti-inflammatory drugs with care.

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[sadakat]

on 8/12/2008 An article that I read (but can't find) had a study with a group of athletes who rowed who used heat packs that were no more than ~3 degrees above body temperature for extended periods of time (5-8 hours).Compared to the control group (who didn't use heat) the gentle warmth helped reduce back pain significantly.

Personally, I use a low-heat pad (set on low, besides) on my back at work. It's great! My back feels relaxed and rested after 6 hours of use in the office.