Should You Use a Rowing Machine With Osteoporosis?

You may be able to use a rowing machine with osteoporosis, but only once your GP or physio has looked at your fracture history, because the forward fold at the front of the stroke is the part that matters. If you do row, treat it as an addition to weight-bearing and strength work, not a replacement.

Safety note. This page is general information, not medical advice. Osteoporosis affects people very differently, so get individual advice before you start, and stop if pain increases. If you have had a spinal fracture, ask specifically about rowing.

What osteoporosis means for exercise

Osteoporosis is a condition in which bones lose density and become more likely to break. It is more common after the menopause, though it can affect men and younger people, and age, family history and some medications can raise the risk. The right type and amount of exercise depends on your scan results, your fracture history and your balance.

The NHS gives these general figures, which are worth taking to your appointment:

Advice	NHS figure
Aerobic activity, adults 19 to 64	At least 2 hours 30 minutes of moderate activity a week
Strength work	2 or more days a week, all major muscle groups
Weight-bearing exercise	Running, skipping and dancing count. Swimming and cycling do not.
Calcium	700 mg a day, ideally from diet
Vitamin D	10 micrograms a day
Alcohol	No more than 14 units a week

These come from the NHS osteoporosis prevention page. Whether you need a supplement is a question for your GP.

Why rowing needs thought

Rowing is low impact, because your feet stay on the footplate and nothing lands on your joints. Our overview of whether rowing machines are good covers the general benefits and limits.

The question for osteoporosis is different. Each stroke involves pulling against resistance with your back and hips, and at the catch your body is folded forward. A 20-minute row at 20 strokes a minute is 400 repetitions of that position.

UK guidance is more nuanced than a flat ban on bending. The Royal Osteoporosis Society says bending forward is generally safe and won’t cause a spinal fracture. It warns about pushing to your limit, about uncontrolled, repetitive or sudden movement, and about putting load on the spine while it is curved, which can put uneven pressure on the front of the spine. The UK consensus statement Strong, Steady and Straight recommends avoiding postures with a high degree of spinal flexion, in exercise and daily life.

Neither mentions rowing machines by name, but a rounded back under load, repeated hundreds of times, is the pattern they describe. A short stroke with a tall posture is a very different load from a long, rounded one. Your physio may want to watch you row before giving a view.

See a professional first

Tell your GP or physio that you want to use a rowing machine, and ask:

• Is rowing suitable for my bone density and any previous fractures, particularly in the spine or hips?
• Is bending forward at the hips and spine under load a concern for me?
• Are there limits on effort level, session length or how I move?
• Does my medication or any other condition change the advice?
• Would you prefer me to start under supervision, for example with a physio or a gym instructor who has worked with people with osteoporosis?

Do not start until you have an answer.

Set-up changes to discuss

Change	Why it may help
Shorter slide, stopping before your back rounds	Reduces how far you fold at the catch
Higher seat	On a Concept2, tall legs lift the seat from 36 cm to 51 cm, so you lower yourself less far
Low damper setting	A lighter stroke means less load through the back. Our drag factor guide explains how this works.
Rate of 20 strokes a minute or less, as a rule of thumb	An unhurried rhythm is easier to control
Flat, stable floor	You need to get on and off safely, especially with balance concerns

If you are cleared to row

Treat these as general starting points, and follow your clinician’s advice where it differs. See how to use a rowing machine for the basics.

Stage	Session, as a rule of thumb	Move on when
Weeks 1 and 2	3 x 3 minutes easy, 2 minutes’ rest, twice a week	You feel fine the next day
Weeks 3 and 4	3 x 4 minutes easy, 2 minutes’ rest, twice a week	Posture stays tall throughout
Weeks 5 and 6	2 x 8 minutes easy, 3 minutes’ rest, 2 or 3 times a week	No new pain, and your physio agrees

• Prioritise technique. Keep your posture tall and drive with your legs. Do not slump or round at the catch or finish. If you cannot hold a tall position, shorten the stroke rather than force it.
• Avoid jerking. Heavy, rushed strokes are the pattern to avoid.
• Add time before effort. Change one thing at a time.
• Take your time getting up, particularly if you have balance concerns.

Our guide to rowing for seniors and the page on whether rowing machines are safe cover general safety points.

Warning signs

Stop and contact your GP or physio if you notice any of these:

• New back pain during or after rowing, even if it seems minor.
• Sharp pain, or pain that increases as you row.
• A noticeable change in your posture, such as a new stoop. The NHS notes that some people develop a bent-forward posture after spinal bones break.

Spinal fractures do not always announce themselves. The NHS says a cough or sneeze can sometimes cause a partial collapse of a spinal bone, so do not dismiss a new ache as ordinary stiffness.

Lower-load alternatives

If rowing is not advised, or the fold is uncomfortable, ask about these:

Option	What it adds
Brisk walking	Weight-bearing, and no forward fold
Dancing	Weight-bearing, with balance work
Resistance exercise	Strength work for all the major muscle groups
Spinal extension exercises	Recommended in the consensus statement for posture
Balance work	Reduces the risk of falls

Exercise is one part of managing bone health. Diet, medication and falls prevention all matter, and smoking and heavy drinking are both linked with poorer bone health. For a general view of what regular rowing can and cannot do, see 5 ways a rowing machine can support your health. Ask your team for a plan that fits you, and check back in if your symptoms, medication or scan results change.