Lower Back Pain on the Charles: A Guide for Boston Rowers
Rowers Get Back Pain… But That Doesn’t Mean Rowing Is Bad for Your Back
Low back pain is one of the most common issues we see in Boston rowers — from collegiate crews training on the Charles River to recreational athletes and exercisers crushing the erg. A 2025 systematic review and meta-analysis found that rowers report low back pain more often than athletes in many other sports — with some studies showing up to 88% lifetime prevalence (Caneiro et al., 2025).
Naturally, having back pain as a rower can be scary. Rowing involves repetitive spinal flexion and high loads, so if the back is sensitive, it threatens your ability to train and compete. Fortunately, the good news is research shows that 1) back pain in rowers is rarely serious and 2) our spines are remarkably resilient and capable of adapting to the demands of the sport.
So, what actually drives low back pain in rowers?
Risk Factors for Boston Rowers: Beyond “Bad Technique”
One of the most commonly cited causes for back pain is ‘bad technique’. This is an overly used and poorly supported trope used by coaches and clinicians. It’s an unfortunate remnant from a long history of over focusing on posture and biomechanics - the ways that we move and hold ourselves.
So what’s behind the stats? According to the 2021 consensus statement on low back pain in elite and sub-elite rowers, the causes of back pain are rarely just biomechanical. They’re complex and often include:
Rapid increases in training volume or intensity
Limited recovery between hard sessions
Long hours in static postures (think: slouched studying or desk work)
Academic, performance, or life stress
Technique changes related to fatigue — not necessarily "bad" form
It’s not about chasing perfect technique, posture or avoiding spinal flexion. It’s about managing total load, slowly building tolerance, having a healthy lifestyle and creating an environment that supports physical and mental recovery.
We often see rowers in April hit a wall with erg miles—and it’s not unusual to hear ‘my back doesn’t feel right’ just after indoor season peaks.
Low Back Pain Management and Prevention:
Instead of obsessing over movement screens and alignment, effective strategies focus on building capacity and reducing unnecessary spikes in stress. That includes:
Monitoring training loads — especially during pre-season or erg-heavy periods
Adding variety — like cross-training, mobility work, and frequent breaks from sitting throughout the day
Building strength — especially in the hips, trunk, and posterior chain
Fostering movement confidence — understanding that bending, flexing, and lifting are safe and necessary
At our Boston clinic, we work with rowers of all levels — from college crews to masters athletes — helping them manage pain and build resilience, without missing their season.
When to Reach Out for Help
Most back pain improves with small adjustments to training, recovery, and lifestyle. But if it’s lingering, affecting your performance, or making you hesitate to train hard, that’s a good time to check in with someone who understands both rowing and pain science.
If you're in the Boston area, our team at Back Bay Health can help you navigate pain without fear and build long-term resilience - so you can engage in your sport at any level, for as long as you want.
You deserve a provider who:
Encourages an active recovery process, not rest
Helps you modify training, not stop altogether
Explains pain in a way that builds understanding, not fear
Guides you toward confidence and capacity, not restriction
Seeing a rehab professional isn’t about fixing something broken — it’s about getting tools to move forward with clarity and confidence.
Final Thoughts
Like any sport, rowing comes with load, repetition, and sometimes pain. But with informed training, smart recovery, and an emphasis on adaptability over fear, rowers can stay healthy and strong — on and off the water.
If you’re dealing with back pain or coaching athletes who are, we’re here to help — with care grounded in research and real-world experience.
References
Caneiro, J., Silva, M., & McNeill, M. (2025). Risk factors associated with low back pain in rowers: A systematic review and meta-analysis. British Journal of Sports Medicine.
Thornton, J. S., Vinther, A., Wilson, F., et al. (2021). 2021 Consensus statement for preventing and managing low back pain in elite and subelite adult rowers. British Journal of Sports Medicine, 55(3), 123–134.
