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Is Rowing Machine Good For Lower Back? Find Out Here!

Rowing machine is good for lower back, back, arms, shoulders, legs, and buttocks.

Rowing machine has several benefits for overall fitness.

This action causes your muscles to contract and relax in an alternating fashion. It also helps you maintain proper flexed posture throughout each repitition.

The number of repetitions that can be completed during one session depends on how long you spend exercising with the rowing machine.

If you only have 30 minutes available, you should aim to do at least 12-15 reps per minute.

You may need to adjust this rate if you find yourself fatiguing too quickly or not completing enough repetitions.

When doing so, you will feel some tension in the muscle groups involved in performing the motion.

This tension increases gradually until reaching maximum intensity before decreasing again. As soon as you stop moving, the tension dissipates.

If you’re new to working out, start slowly when first beginning to rowing workout with a rowing machine.

Start off with just five to ten repetitions every few days. Gradually increase the number of repetitions over time.

Does a rowing machine help a bad back?

A rowing machine does not cure any type of injury but it can provide relief from pain caused by injuries in rowing such as arthritis, bursitis, herniated discs, sciatica, etc.

It provides support to the lumbar spine experiences while strengthening the core abdominal muscles which are important for maintaining balance and stability.

When using a rowing machine, make sure to keep your body straight and avoid leaning forward or backward.

Also, try to use the seat pad provided with the machine to reduce pressure points on your hips and knees.

Doing these things will ensure that you get all the benefits of rowing machine.

How do I protect my lower back when rowing?

To prevent damage to your lower back, follow these guidelines:

• Always warm-up prior to correct starting position exercise.

• Use light weights when lifting them.

• Do not lift more than 10 pounds at once.

• Avoid bending down excessively.

• Keep your feet flat on the floor.

• Maintain correct form throughout the entire fluid movement.

• If you experience discomfort, stop immediately.

• Never push through pain!

• Be aware of your breathing pattern.

• Breath slow deeply into your abdomen.

• Exhale completely after pushing against resistance.

• Relax your neck and jaw.

• Focus on keeping your head posture still.

If you’re like most people, you like to go for a run or some cardiovascular exercise at some point during the day.

However, one common mistake that people make is not tiring themselves enough.

You may not realize that your lower back is the most important part of your body for running, and if you don’t keep it healthy, it will lead to injuries of rowers.

What to Do If You Feel Back Pain from Rowing?

Rowing machines are great tools for building development strength and endurance in the legs and arms.

In fact, many experts say that experienced rowers who sit upright for extended periods of time risk developing low back problems because their bodies are forced to stay in awkward catch position for prolonged amounts of time.

So what happens if you develop a painful complex condition in your lower back?

There are several ways to treat back pain without having surgery.

The following treatments have been shown to be effective in relieving chronic back pain:

1) Heat therapy – heat packs placed directly onto the affected area can relieve soreness and stiffness.

2) Ice therapy – ice applied to the painful areas helps decrease swelling and inflammation.

3) Massage therapy – massage techniques can relax tense muscles and ease stress.

4) Exercise therapy – exercises designed specifically to strengthen weak muscles and improve flexibility can also alleviate symptoms.

5) Medication – over-the-counter medications such as aspirin, ibuprofen, naproxen sodium, acetaminophen, and others can help manage mild aches and pains.

6) Surgery – sometimes surgical procedures are necessary to repair damaged tissue or remove tumors.

7) Physical Therapy – physical therapists work closely with patients to determine which treatment options best suit each individual’s needs.

They often recommend specific exercises to strengthen weakened muscle groups and increase range of motion.

8) Chiropractic care – chiropractors focus on restoring proper alignment of the spine by adjusting vertebrae manually.

This technique has proven successful in treating conditions ranging from headaches to sciatica.

9) Acupuncture – acupuncture involves inserting very thin needles into certain points along the surface of the skin.

The theory behind this practice is that stimulating these points stimulates nerves and improves blood flow to the injured tissues.

10) Osteopathy – Osteopaths use manual manipulation of bones and joints to restore normal function.\

How long should I use the rowing machine for?

It depends on how much weight you want to lose.

For example, if you weigh 200 pounds, then you would need to do about 20 minutes per session.

But if you weighed 300 pounds, then you’d only need 10 minutes per workout.

And if you were 500 pounds, then you could probably get away with just 5 minutes per workout.

Of course, there are other factors involved too.

If you’re overweight but still active, then you’ll burn more calories than someone who weighs less and isn’t moving around at all.

Also, if you’ve got bad knees or hips, then you might find yourself spending longer doing cardio workouts like jogging or cycling rather than shorter sessions using an exercise bike.

Finally, some people simply prefer working out indoor rowers while others enjoy exercising outdoors.

Regardless of where you choose to go, make sure you follow the guidelines above so that you don’t end up injuring yourself!

What is the best exercise machine for lower back problems?

There are many different types of machines available today.

Some of them focus on strength training, others on cardio workouts, and yet other ones target specific areas of the body.

The following list includes three popular options for those suffering from lower back pain.

They include an elliptical trainer, treadmill, and stationary bike.

Each has its own advantages and disadvantages.

Let’s take a look at each option individually.

Elliptical Trainer

An elliptical trainer works much like a cross-country ski machine.

You stand upright on two pedals attached to a frame. Your legs move along a curved track.

This allows you to perform low-impact aerobic activities without having to worry about falling.


• Low Impact Aerobic Activities – Because they work in such a way as to mimic walking, ellipticals allow you to burn calories while minimizing stress on your joints.

• No Need To Get Up And Down – Since you remain standing, you won’t need to bend over to pick something off the ground.


• Limited Range Of Motion – Ellipticals only provide a limited time range of motion because their tracks are fixed. Therefore, you cannot change the angle of your stride.


A treadmill provides a great workout for anyone looking to lose extra weight.

Unlike ellipticals, treadmills offer unlimited range of motion.

This means that you can adjust the incline so that you can increase the intensity of your workout.


• Unlimited Range Of Motion – Treadmills have no limits on how far forward or backward you can walk. They also let you vary the speed at which you travel.

Disadvantage :

• High Impact Exercise – The high impact nature of this type of equipment makes it unsuitable for individuals who suffer from joint issues.

Stationary Bike

Bike riding offers several long-term benefits including improved improper posture and increased strong core stability. It also helps strengthen muscles used when cycling.

Advantage: • Improvement In Posture & Core Stability – Cycling improves your long-term poor posture by forcing you to sit up straight. You’ll feel more comfortable with less flexion strain on your lumber spine.

Disadvantage:- • Not Suited For Everyone – Some people find biking uncomfortable due to leg fatigue. Others dislike the noise produced by bikes.

Benefits of Using an Ergonomic Rower for Back Pain

Ergonomics refers to designing products and environments to be user friendly.

In terms of rowing ergometers, there are some things you should consider before buying one.

Here are five reasons why using an ergometer may help reduce your risk of injury:

1) Improves Flexibility

Expert rower tend to spend most of their extra time sitting down. This causes tightness in the hips and hamstrings.

Using an ergometer will improve flexibility in these major muscle groups.

2) Reduces Stress On Joints

When you’re seated all day long, your body is subjected to constant pressure.

Your knees, ankles, shoulders, wrists, elbows, and neck become stiffer overtime.

As a result, you might experience discomfort after prolonged periods of use.

3) Helps Prevent Injury

If you row in a regular basis, chances are good that you’ve experienced injuries at least once.

These could include additional strain, sprains, tears, etc.

One reason why many athletes get injured is because they don’t warm up properly.

Warming up exercises like stretching and light jogging help factors for injury prevention during exercise.

4) Increases Cardiovascular Health

Cardio workouts are important if you want to maintain optimal health.

However, not everyone has enough energy to complete cardio sessions.

An ergometer lets you do cardio without straining yourself too much.

5) Promotes Weight Loss

Many studies show that aerobic physical activity reduces appetite.

It’s believed that exercising increases levels of endorphins.

Endorphins trigger feelings of happiness and relaxation. As such, they make us happier and calmer.

They also suppress our appetites. So while you work out, you won’t be as hungry. In fact, you might even start feeling full sooner than usual.


If you’re going to use a rowing machine, don’t overload it with a heavy body weight.

Pick a weight that allows you to perform your sets and reps with good form.

Also, doing too many sets can make your back fatigued and cause injury.


Randy Lucas

Randy here - Fitness enthusiast and avid runner - besides running I also love playing with my two German Shepherds Peter and Bruce - oh and I love cooking. I am the Webmaster over at where I ramble about all things fitness in an effort to make the world a healthier place.