How to use the rowing machine back pain free

Back pain on the rowing machine is often caused by poor technique — but the number one rule for keeping back pain at bay is body preparation.

In this video, Olympic Gold Medalist Anna Cummins of Cummins Chiropractic and Wellness shares an important rowing technique tip that helps protect the spine and improve rowing performance.

Anna demonstrates how to let the hands lead the body away during the recovery phase of the rowing stroke. This small adjustment helps maintain proper body alignment so the rower can push first with the legs instead of lunging or opening with the body.

When your body is properly prepared and aligned, rowing becomes a powerful full-body exercise that strengthens the spine instead of stressing it.

At Cummins Chiropractic & Wellness in Bellevue, Washington, our goal is to help people achieve Gold Medal Health through better posture, spinal alignment, and movement.

Filmed in Renton, Washington

📍 Cummins Chiropractic & Wellness
Bellevue, Washington

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cumminschiropractic.com

0:00 Intro – Rowing machine tip to prevent back pain
0:07 Why rowing technique matters for your low back
0:23 The #1 rule: Prepare your body for the rowing load
0:34 How to prepare your body for rowing (3 steps)
1:00 Start from the back of the stroke
1:05 Step 1 – Hands lead away first
1:16 Step 2 – Body swings forward from the hips
1:30 Step 3 – Legs come in to prepare for the drive
1:40 Power phase – Push with the legs first
1:56 Common mistake that causes back pain
2:21 Review – Hands, body, then legs
2:47 Final coaching tip for rowing safely
3:01 Put some money in your health bank