Here are some tips that you can apply right away for anything from a niggle to significant lower back pain:
Don’t take the short-term win –
Avoid complete rest where possible. Relative Rest (a short rest from training but still keeping active around the injury) can be helpful. While rest might feel like the right thing to do, and may reduce pain in some instances, it will decondition your body. Going for a small walk might not seem like much but it can be a stepping stone to further activity. Complete rest will also reduce your overall training load significantly, leaving you at the mercy of point 2 below.
Keep a consistent training load where possible –
Avoid innappropriate increases in training load, especially after a break, or maintaining/increasing training load when modifying technique. If you have a few weeks off from structured training, try to do a variety of the following across three days of the week (day on/day off):
Go to the gym
Go for a run
Go for a swim
Go for a row (ideal!)
Short/sharp ergs (~10mins) if it is not sore to do so and you don’t have access to on-water training during that time period. Doesn’t have to be a 2km erg test but a higher rating is better e.g. 2x4min ergs at 75-80% of your 2km split, 1x2min erg at 90% of your 2km split – rowers tend to do lots of T1/T2 work anyway which can be mimicked on the bike/run/swim if not rowing on the water.
Avoid panicking –
Fear, worry and stress can amplify your symptoms. The role of the brain is critical in treating lower back pain. Even high levels of initial pain doesn’t mean it is the worst case scenario.
But on the other side of the equation…
Don’t ignore Lower Back Pain –
I’ve heard the tale too many times of “I thought it was just a niggle, but it got really sore in the next session”. Pain is not always an indicator of damage but it is bringing your attention towards something. Whilst lower back pain is common in rowing, it should not be ignored. See a Health Care Practitioner for a management plan but also for reassurance.
Avoid erging, particularly for long durations –
Prolonged use of the ergometer has been associated with lower back pain (Wilson, Gissane & McGregor, 2014). This may seem to contradict Point 2, but when we consider the duration and conditions (low duration, no lower back pain) then it is justified.
Focus on what you can do, rather than what you can’t do –
If you can’t row because of pain, then perform any of the following activities with a light weight/duration to start, then build up*. Lack of pain during/after should be your guide:
- Swimming
- Cycling
- Walking
- Wall push-ups
- Banded rows
- Walking or exercising in the pool (leg lifts in different directions, low depth squats, lunges etc).
- Step-ups
- Stretching your glutes, hip flexors, hamstrings
*Ensure these are pain free, and start light*
If you over-do it early and your pain is aggravated, you will have to start from the beginning again. Finding a low weight/duration that is pain free gives you a foundation to build on. This will also help your confidence, reducing the overall “threat” and “panic” that comes with lower back pain.
Heat or Ice Pack –
You can theoretically use either or both for lower back pain. The only exception would be if it was impact based e.g. a contusion AKA cork injury (rare in rowing) where you would just use ice, at least initially. Use heat or ice as much as required but ensure ice is not applied directly to the skin (use a bag or a buffer in-between) and that heat packs are not too hot. 15-20 minutes is what I recommend – the science is quite controversial but if it helps reduce the pain, then I believe it is justified.
Stop rowing if you have concerning symptoms, particularly pain extending down the legs –
See a healthcare practitioner for an assessment before your next session.
Matt
Disclaimer: This advice is general only. For best results, see a Health Care Practitioner for individualised assessment and treatment of lower back pain.
Reference
Wilson, F., Gissane, C., & McGregor, A. (2014). Ergometer training volume and previous injury predict back pain in rowing; strategies for injury prevention and rehabilitation: Table 1. British Journal Of Sports Medicine, 48(21), 1534-1537. doi: 10.1136/bjsports-2014-093968.
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