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.

Things You'll Need

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

Instructions

    • 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.