Back pain is a real common ailment: 52% of all Germans suffer from back pain at least occasionally, 18% even from chronic back pain. Overall, it is 75% of all Germans who struggle with their back at least several times a year. An effective support in the fight against back problems and for the prevention of back pain is training with the indoor rower. How to train correctly so that the indoor rower can help you with back problems is explained here.
Positive effects of indoor rower training
Exercising with indoor rowers has many positive effects, besides improving your overall fitness, it helps in healthy weight loss. The back muscles are strengthened, training with the indoor rower also has a positive effect on stress levels and physical regeneration. When training with the indoor rower, about 80% of the complete muscle mass is addressed, so the entire body is strengthened.
Avoid mistakes when training with the indoor rower
What effect does training with the indoor rower have on the back?
In the beginning, you should definitely work with an experienced trainer to learn the correct technique when training with the indoor rower. Through the training the muscles are strengthened, through regular training not only the upper muscles but also the deep lying muscles are addressed. The back muscles support and relieve the spine like a supporting corset. When lifting and carrying heavy loads, strong back muscles ensure better posture and the avoidance of poor posture. Trained muscles remain more supple than untrained muscles, both under load and in everyday life, so that loads can be better processed.
The best indoor rowers at a glance
| concept2 | Matrix | Assault | Stairmaster | |
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| Reviews | 5 stars | none yet | none yet | none yet |
| Target group | Pro/Studios | Advanced/Studios | Beginner/Advanced | Studios |
| Special feature | Available with high legs | Space-saving, vertical storage, transport wheels |
4-way levelling/ stabilization system |
Perfect for HIIT |
| Resistance | Air resistance | Induction brake | Air Resistance | Air Resistance |
| Connectivity | Yes | not specified | not specified | Yes |
| Price | from 1.050 € | on request | from 1.350 € | from 1.400 € |
Avoid mistakes when training with the indoor rower
It is essential to avoid mistakes when training with the indoor rower! When rowing, the spine is paradoxically loaded. Before training with the indoor rower for back problems, the entire back musculature should first be warmed up well. A straight sitting position during the training is obligatory. It is essential that the sequence of movements is carried out correctly. In the beginning, it is better to train with a low resistance and a low load until the complete sequence of movements "sits" correctly. A balanced training concept is the be-all and end-all of training for a healthy back: The muscles should not be overused, and building up muscle mass too quickly can also be harmful. If the upper back muscles are built up too quickly, for example, the result can be a hunched back, which leads to a forward-leaning gait and thus further back problems.
In the case of known back problems, the training should be coordinated in advance with an orthopedist and supervised by a sports physician. In addition to endurance training with the indoor rower, accompanying strength training is also important. Here, too, a sports physician can help by drawing up an individual training plan.
Conclusion
Training with the indoor rower can effectively prevent back problems. In the case of acute back pain and chronic back problems, training should be closely monitored by a doctor. The right training with fluid sequences and correctly executed movements strengthens the back muscles, improves posture and thus helps to prevent back problems and back pain in the long term.
Find your indoor rower now at an unbeatable price!
Editors fitnessmarkt.de (DG)
Picture credits: fitnessmarkt.de
Published on: 26 June 2019