Rowing machines can help prevent back pain, as well as prevent injuries, that much is true. What's also true is that you need to do it right, and, you need to know when it's doing more bad than good. Exercising on a rowing machine can strengthen your muscular system, particularly your lower back; and core. That's all vital for back pain.

Getting it right is where the problems lie. If you have back pain or want to prevent it in the first place, this is where you need to know your stuff. Perfect your technique, learn to listen to your body and pay attention. You'll improve your form and prevent pain. Win-win.

How Rowing Machine Can Help Prevent Back Pain

Let's take things back a step. How is all this going to work?

The tension in your back isn’t always caused by exercise. Day-to-day activity such as sitting for long periods of time can result in back pain on its own. that's a curse of a desk job and of modern life.

so what's a rowing machine going to do? More than you think actually. A rowing machine is, first of all, an amazing way to boost your back strenghth. Having strong back muscle sis one of the single best ways you can prevent any injury, especially back pain. the lifestyles that cause it are what result in bad posture and muscle wastage, so it makes sense.

On top of that, these things weaken your posture too. add a rowing machine to the mix, and you've solved two problems at once. The muscle build-up has a knock-on effect. As well as a stronger back, you have a better posture too. That's another big player in back pain, and it can go a huge distance in helping you out.

It is worth noting though, it's not always smooth sailing. Take note. If you’re a beginner on the rowing machine, you might experience strain on your back. This can be a result of poor technique and because it’s a new exercise. If you feel back pain, stop and rest, never force yourself to continue, as this can cause injuries. Remember, your back plays a vital role in the human body.

What to Do If You Have A Bad Back


Woman with back pain

Regardless of the exercise, if you’re suffering from a bad back, you should always consult your GP before exercising.

However, if your GP advises exercising, then slowly incorporate strengthening exercises into your regime. This should include the usage of a rowing machine, as well as lower back and core exercises. Don’t forget to stretch correctly before and after a workout. This is fundamental.

If your back does suddenly begin to hurt whilst on the rowing machine, stop. If the pain is constant, speak to your doctor. The same applies to all exercises. It’s important that your body rests and recovers before continuing. If the pain begins to ease, slowly introduce exercises back into your routine, but without overdoing it.

Again, strengthening your core muscles can prevent back pain and support movement. If you’re recovering from back pain or new to the rowing machine, prioritise the beginning of your workout plan to core strengthening exercises. This will have long-term benefits for your body. Plank exercises are a great starting point.

Our Advice

Although rowing can help support back pain and prevent strain, poor technique can result in discomfort and injury. Likewise, with professional and experienced rowers, long training sessions can put a huge amount of pressure on the back and they too can experience unwanted pain.

If you’re new to rowing machines, speak to a professional so they can demonstrate how to use the rowing machine correctly. Or, if you have a rowing machine at home, there are ‘how to’ YouTube video available to watch.

Rowing machines aren’t just beneficial for your core and lower body; they provide a full-body workout.

We Recommend: Marcy Onyx Geneva Rowing Machines



Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.