1. Stop rowing. If your back is injured, you need to rest it. R.I.C.E. (Rest, Ice, Compression, Elevation) should ease immediate discomfort. Never ice your sore back for longer than 20 minutes. In most cases, ice should only be used in the first 24 hours after muscle strain.
2. Take a hot Epsom salt bath. Add two cups of salts to a tub of water and soak for a half hour. Epsom salt contains magnesium sulfate that is absorbed by the body during the bath. This helps soothe and relax sore muscles.
3. If it’s safe for you to take Ibuprofen, take the recommended dose. This might relieve your immediate discomfort a little until your are able to gently stretch your back.
4. If your back pain hasn’t eased in a few days, contact your doctor. The constant sitting as well as the bending, stretching, and pulling motions of rowing may have caused a more serious injury than a lower back muscle strain.
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