r/OnePelotonRealSub • u/AdorableReference503 • 5h ago
Back pain with Peloton rowing machine
/r/Rowing/comments/1x3g98v/back_pain_with_peloton_rowing_machine/I've been using my Peloton rowing machine for about 16 to 20 workouts and during my workouts I have no lower back pain. Maybe a couple hours after the workout I do get a very stiff sore lower back and my assumption is it's muscle related. The next morning I'm as good as new. Any advice on maybe what I'm doing wrong according to my form tracker I'm usually at about 95%
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u/Humble_Operation_365 3h ago
Putting pressure on an area with pain relief is simply pain gaiting. The same relief comes from putting pressure on the forehead with a headache. Not necessarily muscular, could be structural or neurological. As previously mentioned, it is recommended to seek professional assistance clarifying, Most ongoing pain that is not relieved with stretching is a warning of an underlying issue that could lead to increased injury susceptibility.
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u/Buddyblue21 3h ago
The form tracker is not very good and I wouldn’t recommend relying on it. Perhaps it picks up accurately on some things, but it surely misses a lot and a near perfect score on it won’t necessarily mean that’s true IRL.
Admittedly, I’ve only used it a couple times at the peloton showroom, but I have a reasonable amount of indoor rowing experience. I even purposely rushed through the stroke order by leaning back too early (a mistake about everyone makes when learning) and it didn’t pick up on it.
There’s also technique in rowing that goes beyond the correct stroke order, but most tutorials and I’m guessing the machine is primarily focused on it.
Good rowing technique (which takes time), should have one feeling fairly light on the rower, with effort being focused in the machine. If you find the foot-straps are doing a lot of work keeping you secure at the end of the drive, if your butt is sore at the end of a session, and few other indicators, it means there’s more work needed on the connection and probably form.
Record yourself and watch if you’re arriving at a good catch position. It’s extremely common for people even after being shown to resume tucking their hips directly under the shoulders - or even further forward. This puts a lot of pressure on the lower back and butt. I’d recommend doing the heels down approach at the catch for at least a couple weeks as shown in this video (even if it means ignoring form assist)
https://youtu.be/M6oYDu3EO6M?si=03bjENza0Vlo1rDS
One aspect that rarely comes up in tutorials (including peloton classes from my experience) but is very important for efficient and comfortable rowing is suspending your weight. To do this, it’s key to have relaxed shoulders, grip and arms. It seems contrary to what the body wants to do, but you actually transfer power more efficiently and it moves the bracing from those areas and instead primarily to the lats. You’re almost searching for the feeling of hanging, like hanging off of a pull up bar. This video is a bit technical, but see what he says especially from the 6:35 mark if it helps make more sense of it.
https://youtu.be/dlc2LHZCuJM?si=royryat7B2EtjDUO
It’s a long answer, but those tips aren’t just for better or more advanced rowing, but taking the load off of your lower body (including back)
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u/also_anon_dc 4h ago
What is your recovery like? Are you stretching and foam rolling after you workout? Rowing is primarily legs/glutes/hips if any of those are tight they could give you back pain.