Are bent over rows causing discomfort in my lower back? Why?

Bent over rows is a popular exercise for training the back muscles.

However, some people experience discomfort or pain in the lower back when performing this exercise.

Does this sound familiar to you? If so, you may be wondering why.

In this article, we will try to understand what could be causing this pain.

Could it be due to incorrect exercise techniques?

Or could there be a more serious underlying issue?

Don’t worry; here you’ll discover all the answers.

We will examine the most common causes of lower back pain during bent-over rows and you’ll find tips on how to avoid it.

So, if you’re ready to learn more and take care of your body, let’s continue.

Table of Contents

My Step-by-Step Guide to Effective Bent-Over Rows

When it comes to exercises like the bent-over row, ensuring proper form is extremely important to avoid back pain.

To achieve this, I always position myself laterally near a mirror to monitor my posture.

The torso should be slightly bent forward, keeping a straight back without rounding the shoulders, and engaging the core to support the spine.

Feet should be shoulder-width apart with knees slightly bent to provide stability and reduce strain on the lower back.

I start with lighter weights to perfect my form before progressing to heavier loads.

If possible, I use a rack where the barbell can be positioned at an accessible height.

This setup helps me perform the exercise safely and effectively, minimizing the risk of back pain.

Muscles involved in bent-over rows

Bent over rows is a complex exercise that involves several muscle groups, primarily focusing on the upper body.

The muscles involved include:

Latissimus dorsi: The main target muscles of bent-over rows. They are the broadest muscles of the back and give it a V-shaped appearance.

Rhomboids: Muscles located between the shoulder blades, working to pull the scapulae together and contributing to scapular retraction.

Trapezius: Muscles situated in the upper back and neck, involved in scapular movement and arm elevation.

Brachial biceps: Muscles on the front side of the arm that contract to assist in pulling the weight towards the body.

Erector spinae: Muscles along the vertebral column working to maintain a straight and stable back during the exercise.

Forearm muscles: Muscles involved in gripping and lifting the weight.

Although bent-over rows are primarily an upper-body exercise, lower-body muscles such as the glutes and legs are also engaged.

These muscles help stabilize the body during the exercise.

Correct Techniques for Bent-Over Rows

To fully benefit from bent-over rows, a powerful and versatile exercise for training the back, it’s essential to follow the correct techniques.

These steps will guide you in performing the exercise safely and effectively, minimizing the risk of injuries:

Starting Position: Stand with your feet approximately shoulder-width apart. Your knees should be slightly bent, and your torso should be leaning forward from the hips, keeping your back straight. Your arms should be extended, with weights hanging in front of you. Keep your head in a neutral position, aligned with your back, and your shoulders should be lowered and pulled back, avoiding lifting or rounding them.

Movement: Maintain a straight back and stable torso while pulling the weights towards your torso. Keep your elbows close to your body throughout the movement. Grip the weights firmly but not too tightly. The muscles of the back should be the primary movers, not the arms.

Return to Starting Position: Lower the weights slowly back to the starting position. Don’t let gravity do all the work; you should feel controlled and resistant action from your back muscles even as you lower the weights.

Repetitions: Start with weight and number of repetitions that allow you to maintain proper form throughout the entire exercise. As your strength and technique improve, you can progressively increase the weight and repetitions.

Posture Awareness: Keep your back straight throughout the exercise and avoid rounding it. If you feel pain in the lower back, it might be a sign that your form is incorrect. Also, remember to keep your shoulders lowered and pulled back and your head in a neutral position.

Why Can Bent Over Rows Cause Back Pain?

Bent-over rows are a complex exercise that requires coordination, strength, and proper form.

When performed correctly, they can effectively strengthen the back, shoulders, and biceps.

However, if done incorrectly, they can put excessive pressure on the lower back, leading to potential injuries or pain.

There are several common reasons why bent-over rows might cause lower back pain:

Incorrect Form: The most common reason for back pain during bent-over rows is improper execution. The body must remain straight and stable throughout the exercise, avoiding abrupt movements or torso rotations. Additionally, it’s essential not to lift weights that are too heavy, which could compromise the proper execution.

Spinal Overloading: When you bend forward to perform bent-over rows, the lower back has to support not only the weight you are lifting but also the weight of your upper body. This can put stress on the spine and, if you lack sufficient muscular strength or perform the exercise incorrectly, it can lead to pain.

Muscle Weakness: If the muscles of the back, abdomen, or glutes are weak, they might not be able to adequately support the spine during the exercise, leading to strains or pain.
Lack of Mobility or Flexibility: Insufficient flexibility or mobility, especially in the hips and spine, can result in suboptimal posture during the exercise, increasing the risk of pain.

Basic Corrections to Avoid Back Pain

If lower back pain bothers you every time you attempt bent-over rows, don’t despair.

There are strategic modifications that could help you take a more friendly approach to this exercise, reducing the risk of discomfort and injuries.

First and foremost, avoid rounding your back or shifting your weight too far from your center of gravity.

This can lead to discomfort and potential injury. Instead, strive to keep your torso stable and steady.

Let the muscles in your back do the bulk of the lifting while your arms support the motion.

On the other hand, if the weights you are lifting make you feel like Sisyphus pushing his boulder, it may be time to lighten up a bit.

Better focus on precision rather than power: lifting excessively heavy weights can compromise your form and cause strains.

Dedicating some time to strengthening your core muscles can work wonders.

Consider that the abdominal and back muscles are the pillar that keeps your spine stable during bent-over rows.

Try adding core-toning exercises like plank or leg raises to your training.

Don’t overlook the importance of flexibility and mobility; they are your allies in successfully performing this exercise.

Keeping your hips and spine flexible will help maintain an optimal posture.

Consider integrating stretching or mobility exercises into your routine.

And finally, take all the time you need to position yourself correctly and perform the exercise calmly and with control.

If, despite these modifications, the pain persists, it’s time to consult a doctor.

Remember, you should never ignore persistent pain.

When Bent Over Rows Cause Pain: Common Injuries and How to Avoid Them

Injuries can arise from improperly performed bent-over rows.

For a more detailed understanding, let’s delve deeper into the specifics:

Intervertebral Disc Damage: Bent-over rows require an upward curvature of the spine. If done with excessive weight or incorrect form, this can put unusual pressure on the intervertebral discs, leading to disc herniation or bulging.

Lumbar Muscle Strains: Maintaining a flexed and stable torso during bent-over rows can be demanding for the lumbar muscles. If these muscles are not sufficiently strong or if the form is incorrect, muscle strain can occur, causing pain and inflammation in the lower back.

Rotator Cuff Injuries: The rotator cuff is a sensitive area of the shoulder that can easily be injured if the scapulae are not retracted correctly or if the weight is pulled too high toward the chest. Rotator cuff injuries can cause pain and limit shoulder mobility.

Biceps Tendinitis: Overusing the arms to pull the weight instead of engaging the back muscles can overload the biceps tendon. This can lead to tendinitis, which manifests as pain and inflammation in the front of the arm.
Wrist Injuries: Incorrect grip or improper wrist positioning during bent-over rows can cause various wrist problems, including carpal tunnel syndrome, which occurs when the median nerve in the wrist is compressed.

Less Common Injuries

In addition to the more common injuries associated with bent-over rows, some less common injuries can still occur due to improper form or excessive load.

Individual anatomical or physical predispositions can also contribute to these injuries.

Here are some of them:

Elbow Injuries: While wrists and shoulders are more commonly involved in bent-over rows, the elbow can be susceptible to injuries if excessively involved in the pulling movement. This can lead to conditions like elbow tendinitis or “tennis elbow.”

Knee Injuries: Although bent-over rows primarily target the upper body, an unstable position or incorrect movement can put stress on the knees, leading to strains or other knee injuries.

Ankle Injuries: Improper weight shifting during the exercise can stress the ankle, potentially causing sprains or strains

Spinal Twisting: Twisting the torso during the exercise instead of maintaining a straight and aligned body can cause spinal twisting, leading to pain and discomfort.

Trapezius Tears: The trapezius, a muscle located along the upper back and neck, is involved in bent-over rows. If the weight is too heavy or the movement is performed too quickly, there is a risk of tearing this muscle.

When Not to Do Bent Rows

Back pain or injury:

If you have back pain or have recently experienced a back injury, it may be best to avoid Bent Over Rows until you have fully recovered.

This exercise puts stress on the spine and back muscles, so doing it with a sore back could worsen your condition.

In such cases, you should seek the opinion of a healthcare professional before performing any exercise that stresses the back.

Lack of mobility or flexibility:

Bent Over Rows require good hip mobility and spinal flexibility to be performed correctly.

If you have mobility or flexibility issues, you may struggle to execute the exercise with proper form, increasing the risk of injuries.

Weak core strength:

Core strength is essential for performing Bent Over Rows correctly.

If your core is not strong enough, you may have difficulty keeping your back straight during the exercise, which could lead to injuries.

In these cases, it’s better to focus on strengthening the core first.

If you are an absolute beginner:

For beginners, it’s best to start with less complex rowing exercises, like machine rows or single-arm dumbbell rows.

Once you have gained more strength and familiarity with these exercises, you can gradually introduce Bent Over Rows into your training program.

The Proper Lifting Angle During Bent Rows

In a traditional Bent Over Row, your body should form an angle of approximately 45 degrees with the floor.

This means your torso should be bent forward from the hips, keeping your back straight and nearly parallel to the ground.

However, this can vary slightly depending on individual mobility and comfort.

As you perform the exercise, keep the weights close to your body and pull the dumbbells or barbells up to your chest.

Your elbows should remain close to your body throughout the movement and should not go beyond the level of your back.

This means the angle between your upper arm and chest should be about 90 degrees at the highest point of the movement.

Adapted Bent Over Rows: Easier Options for Those with Back Pain

Supported Single-Arm Dumbbell Rows:

For this exercise, position yourself with one knee and one hand on a bench, while rowing with the other arm.

This reduces stress on the lower back and allows unilateral focus.

Seated Cable Rows:

Utilize a cable machine for this exercise.

Sit with your feet on a platform and pull the bar or handles attached to the cable towards your body, maintaining a straight and supported back.

Inverted Rows:

Hang from a horizontal bar with feet on the ground and body slightly inclined.

Pull your body towards the bar, keeping your back straight and decreasing pressure on the lower back.

Final Thoughts

Bent-over rows might initially come off as intimidating, particularly if you’ve previously experienced lower back discomfort.

But now, armed with the right approach and understanding, we see how this exercise can be immensely beneficial.

The secret is rooted in the correct technique, maintaining a proper posture, and a good understanding of the involved muscles.

Paying attention to your body’s responses and staying informed is crucial for ensuring your training is both effective and free from injury.

So, don’t view bent-over rows as an overwhelming obstacle.

Instead, see them as a valuable asset in your training routine!

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