How to Prevent Back Injuries in Rowing

Back injuries in rowing are caused by any of the following: (a) back muscle strain, (b) inflamed facet joint (c) a slipped disk. Rowing strokes are done with constant forward and back bending of the trunk that causes a lot of pressure on lower back muscles. This strenuous activity causes back muscles to be overly stretched or torn leading to limitations of movement and pain. Inflammation of the facet joint occurs when the joint is stretched beyond its normal limits causing its structures to clash. It is brought about by continuous application of pressure (overuse) and improper posture while rowing. When it happens, the lower back usually feels rigid and sore after activity, which is then followed by a localized pain. A slipped disk is due to application of excessive load to the spine and also from constant flexing and twisting of the spine. An unceasing load of stress applied on the disk will cause it to bulge backward and forcefully press the spinal cord, which will then lead to restrictions of movement and radiating pain. To prevent all of these debilitating back injuries from happening, apply the following safety measures.

Instructions

  1. How to Prevent Back Injuries in Rowing

    • 1

      Train your back muscles and joints by doing weighted exercise techniques to increase its strength and durability.

    • 2

      Perform some aerobic exercises such as walking, cycling, and running to improve muscle endurance

    • 3

      Execute warm up procedures first before you go rowing. Do some back stretching techniques so that your muscles are flexible and be properly conditioned for the activity.

    • 4

      Do some strengthening exercises for your abdominal muscles. This will provide support for your back muscles especially in maintaining appropriate position of the spine when rowing.

    • 5

      Carry out your rowing maneuvers in an injury-free way. Maintain proper back position when doing your stroke or just sitting on your boat.

    • 6

      Take some rowing lessons if possible. This type of training will improve your rowing moves or skill that may help in decreasing injuries of the back.

    • 7

      Rest your back and avoid overtraining it. Set some limitations to avoid straining or spraining your back. Be gradual when you increase the duration of training and give time for your muscles to accommodate or adapt with it.

    • 8

      Watch the position of your back even when you are not rowing. Make sure to maintain proper back position in doing other types of activities such as lifting, sitting or standing -- in this manner, your back will stay in a good condition all the way, until you’re rowing again.