back sore

[merit]

Hi all,
I'm new to this forum so wasn't quite sure where to post. I'm not new to rowing, but have recently taken it up again. I was very active in my early 30's rowing on a team. At 66, I'm now doing indoor rowing. I've tried to row 10,000 meters 5 days per week. But, I occasionally get back pain that limits my rowing. I'm trying to use my legs, not my back. Any tips? Thanks!
Merit

[mict450]

Can you provide a few more details? When did you start erging? Upper, mid, low back? Pain, numbness running down the back of your legs? Butt pain? Steady state, intervals? Etc, etc...

[merit]

I've been indoor rowing for about 6 months, gradually increasing distance. Pain is low back, soreness with no numbness or leg pain. Sitting with slumped posture too long seems to make it worse so I've been trying to sit more upright which seems to help. I've also backed off a bit off on distance going 5000 meters twice a week and 10000 meters three times per week. That has helped a bit as well. But, I can't seem to get any faster - typical time for 10000 is 57minutes, for 5000, 27 minutes.
My ultimate goal is to get back to rowing with a 4 or 8 on the water. There is a rowing club in town, but not sure if they take older women. If not, I'll consider going single, but it will be awhile, I think, before this virus thing goes away.
Merit

[mict450]

Doesn't sound too serious....this from a non-medical person. Make sure your lumbar spine is in the neutral position at the catch & finish. I recently switched from a static to dynamic erg & started experiencing lumbar tightness. I noted my lumbar spine was slouched (flexed). Started doing some core work & interspersing finish, arms away body rock over & catch pause drills during my erg sessions to make sure I was keeping my lower back in a neutral position.

[Popcorn]

Maybe try more core-strengthening exercises? I can sit up straighter on the erg and keep good posture better now that I am doing more core work.
Also, 5 days of 10k is kind of a lot if it's all the same. Are you doing drills and different types of workouts?
I have not had much back soreness on the erg but when I do, I find just getting up and moving and doing some quick stretches every ten or 15 minutes or so really helps instead of sitting on the erg in the same position for the whole time.

[jamesg]

Any exercise that reduces the vertical load on the spine and twists it will help. Walking with sticks, kayak, freestyle, Taichi, erg, it all helps. If weight is to be lost, it must be; this and keeping fit and strong are the only ways to live with the same back for 80+ years.

If you go afloat be careful how you lift the boat. Or anything else. A single wrong move can put you out of action for indefinite time. Point is, the weight is the same as it was years ago, but not our strength.

[Dangerscouse]

I agree with Popcorn's comments about core & glute strength as this can be vital to take the pressure off your back.

What drag factor are you using? I assume it's low enough but it's worth checking.

[merit]

Thanks all! I do have a low drag factor. I found some yoga positions that actually helped a lot/ Full back release and some hamstring stretching and I'm not nearly as sore. I will try to do more core work as well. What a great group!!
Merit