Tail bone problem – this is not an uncommon problem. Options include:

1. Turning the WaterRower seat around so the small groove is behind you

2. Use extra cushioning, small towel, or small piece of foam about 2cm with it trimmed at the front (so the back portion is thicker) cut to your size or you can purchase a gel seat pad from any rowing accessories supplier.

3. Try to focus on sitting tall, with weight in the front or middle of the seat not at the back of the seat. Also try not to lean back too far at the Release. Remember the body rocks from 11 o'clock to 1 o'clock during the Rock Over phase.

Rowing should not place any extra strain your knees as it is a non load bearing exercise. It may actually help the knee problem with rehabilitation in range of motion and strengthening of the leg muscles. It is recommended that people with chondromalica and ACL injuries should perform low-impact exercises such as rowing, swimming, and cycling to help strengthen the muscles (especially the inner quadriceps) around the knees.

Points to be aware of with these injuries is not to bend the knees over 90 degrees and to not twist the knees. When rowing correctly you should do none of these actions.

Your 'pins and needles' problem is a common occurrence for rowers because of rowing being a seated exercise. The ‘pins and needles’ is usually a sign that a nerve is being trapped somewhere, here are a few suggestions that may help you:

1) Try turning the seat around so the lip is at the back and the little groove in the middle of the seat is at the front.

2) You can also add extra cushioning with foam rubber or some other soft layer. As a rower myself, I use a seat pad that attaches onto the wooden seat in the boat for cushioning. Try not to make the cushioned layer too thick so that you are sitting too high up as this may affect your rowing stroke.

3) For a warm up, instead of stretching first before you row, rather do 5-10 minutes light rowing then get up off the seat too stretch and relieve the pressure from being seated.

Lower back pain is one the most common injuries and can be a result of many things, a few include:

·         Poor posture

·         Poor abdominal strength

·         Tight hamstring muscles

·         Stiff and tight back and neck muscles

The main question is when do you feel the pain? Is it as you push away on the Drive? Or is it at the Release/finish? Or on the Recovery?

If your lower back is aching muscularly (that is a dull widespread pain) pain then it may be due to weakness of your core muscles. You will need to build up the strength of your core (that is your midsection front, both sides and back) through core stability exercises.

If there are sharp localised pains then it may be a result of pinching nerves somewhere and I would advise you see a physician.

To help with rowing for longer, warm up for 5-8 minutes on the WaterRower then get off and lie down and do some lower back and leg stretching before getting back onto the WaterRower to start your main workout. Also stretch your lower back and hamstrings after a workout, this is important because you tend to stiffen up after exercising.