Low Back Pain in a Bent Over Row
Do you experience low back pain when completing a bent over row? You are not alone! Even as a postpartum fitness coach I’m not yet able to complete this exercise without feeling my low back kick in, especially with a barbell.
A lot needs to happy to successfully execute a bent over row:
Sternum stays lifted without extending through the low back (chest expansion)
Booty stays long and open (back side has to let go). Sacrum has to nutate (tip forward).
Internally rotate at the pelvis (moms are often in more external rotation). This is also what is needed to complete a hinge
Shoulders need to move well on the ribcage: we can often get “sticky” and compressed front to back. Our scapula needs to be FREE to and move on the ribcage, but oftentimes this doesn’t happen.
When I see a bent over row in an early postpartum fitness program, I often think — HOW?!
A bent over row could be one of the later stages in our exercise progression. I like to start in a more upright supportive position, while still mimicking the horizontal pulling motion. Over time we can progress to more “horizontal” variations and pulling two weights at the same time.
Upper Body Pulling Variations and Progressions Postpartum
TRX Inverted Row: Starting in a more upright position. You can inch your feet more forward or back to increase challenge. I also like to play with the breath in this position.
Inhale to extend the arms long, feeling air expand backwards behind the shoulder blades. Exhale to row.
Chest expansion option: as the handles are pulled back, take a nice inhale to fill the chest with air. Hold for a 1-2 count. Then release.
2. Seated Band Pull Apart with Pelvic Floor cueing: a seated variation with props can be very helpful, especially early postpartum. I like to use props for postpartum moms that have difficulty connecting to the pelvic floor and/or feeling the deep abdominals “turn on.”
3. Short Seated Row and Reach: I love this variation for driving some posterior expansion on the back side, sitting in a supportive position, and adding some rotation. Some may experience hip flexor discomfort with this level of knee flexion, so you can swap for a seated variation (below).
4. Elevated Single Arm Row: a great option as you move more upright, but aren’t quite ready to move completely horizontal.
5. Half Kneeling Band Pull Apart: adding a layer of lower body stability as you fight the urge to fall over and hike the hip. I love a half kneeling variation to challenge postpartum moms in different positions. After all, we often finds ourselves moving in lots of ways with baby in hand.
My two favorite bent over row options
I’ve been loving this chest supported foam roller row. The foam roller helps keep the sternum elevated, glutes in a lengthened position, and allows for some great movement of the shoulders. You’ll feel some excellent posterior (back side) expansion on this one too! If someone is struggling with low back pain in a bent over row, I may try this one AFTER we’ve worked on some posterior pelvic floor release and glute lengthening too.
Another option is to elevate it! You can leverage a bench or a medicine ball to prop your weights up, especially if you are using dumbbells. The extra height may not be necessary with kettlebells, but give it a try!
Low back pain postpartum is quite common in a bent over row (and other exercises), but there are ways we can progress and help you strength train pain free. Questions about returning to exercise after baby? I’m here to help!
I offer 1:1 personal training for moms in San Diego and virtually, as well as my 8-week Postpartum Program ;)
Feel good mama,
Erica