A rowing stroke places the lower back between two powerful forces. The feet push against the stretcher while the hands pull the handle, and the trunk has to transfer force between them. If extra length comes from rounding the lower back instead of rotating through the hips, the lumbar spine moves farther into flexion while under load.
Fatigue can make that pattern worse. Tired rowers tend to use more lower-back flexion and less hip movement, particularly on the erg. Sudden increases in training load, a history of pain, and long sessions can add risk.
Lower-back pain does not automatically mean a herniated disc, but shooting pain, numbness, tingling, or weakness should not be ignored. My friend’s injury showed me that the consequences extend far beyond one missed practice. Prevention includes load management, mobility, trunk endurance, honest communication, and medically guided return—not one simple exercise.