Tom Rowland | 3 Stretches To Avoid Low Back Pain On The Boat | Tom Rowland Podcast Ep. 358

Tom Rowland, host of the Tom Rowland Podcast and star of Saltwater Experience on NBC Sports, is no stranger to back pain. As a professional fisherman and CrossFit athlete, he knows the toll that hours on the boat and behind the wheel can take on the lower back. In this Physical Friday episode, Tom reveals three specific stretches that have helped him avoid and eliminate low back pain: the helm stretch, the couch stretch, and a lying hamstring stretch using a band. These aren't complicated movements requiring fancy equipment—they're practical stretches you can do on the boat, at home, or anywhere you're dealing with tightness from sitting. Tom breaks down exactly how long to hold each position, what you should feel, and why these particular stretches target the root cause of most fishermen's back pain.

The Helm Stretch: Opening Up Tight Hip Flexors

Tom calls his first stretch the "helm stretch" because you can literally do it while driving your boat. Using your lean post, the gunnel, stacked coolers, or even your desk at home, this stretch targets the front of the hips and quads—areas that get incredibly tight from sitting. The setup is simple: place your foot on an elevated surface about waist-high behind you, keep your butt tight, and extend upward. You'll feel the pull immediately through your quad and up through the hip flexor. Tom recommends holding this position for two full minutes per side, and if it's too intense, you can step away slightly to ease into it. For those who are more flexible, you'll be able to get your heel right on your butt. The key is consistency—do this a couple times a day while you're waiting for a bite instead of just sitting down. Tom demonstrates the full helm stretch technique starting at 2:45.

The Couch Stretch: A Different Angle on Hip Tightness

The second stretch Tom shares is appropriately named the "couch stretch" because you can do it while watching TV at home—or on your boat using a single cooler. This movement attacks the same problem area from a different angle, giving you another tool to relieve that nagging back pain. The position involves putting your foot up on the couch or cooler behind you, kneeling with your knee on the ground, and how far back your knee is to the elevated surface depends on your flexibility level. Stay upright with your butt tight, and you'll feel the stretch all down through the front of your hips. Like the helm stretch, Tom prescribes two minutes per side for both legs. What makes this stretch particularly valuable is that it can be done during downtime—whether you're at home recovering or on the boat between fishing spots. The couch stretch demonstration begins at 4:09.

The Lying Hamstring Stretch: From Butt to Achilles

For the third stretch, Tom grabs a band—any kind of band will work—and lies down on his back for a complete hamstring stretch. This one is critical because, as Tom explains, when your hamstrings are tight, everything's tight. The technique is straightforward: bend your knee, put the band around your foot, get your foot elevated, and straighten that leg out. You'll hold this position for two minutes per side, and you can pull the leg toward you to intensify the stretch. Keep that knee straight, and you should feel it running all the way from your butt down through your hamstring to where it connects. This final stretch completes the trilogy by addressing the back of the leg, which plays a massive role in relieving pressure on the lower back. Tom's approach is simple: stay consistent with these stretches, go easy at first, and you'll build more flexibility and mobility over time. Tom walks through the lying hamstring stretch at 5:11.

Why Sitting Is the Real Enemy

Tom drives home one central point throughout this episode: fishermen sit a lot. You're sitting driving the boat, sitting in the car on the way to the fishing spot, and if you're a weekend warrior, you're sitting all week waiting to go fishing. This constant sitting position causes everything in the front of your body to tighten up, and since all that tissue attaches in the back, the result is inevitable back pain. Tom has experienced plenty of back problems himself over his career as a professional fisherman, and he wouldn't wish that pain on anybody. These three stretches—the helm stretch, couch stretch, and lying hamstring stretch—have gone a long way toward helping him loosen up everything in the front to relieve that pressure on his back. His prescription is simple: do each stretch for about two minutes, go easy at first, and watch as your mobility increases, your back pain goes away, and you prevent it from happening in the future. Tom explains the sitting problem and his complete back pain solution starting at 2:06.

Final Thoughts from Tom

I've had my share of back problems over the years, and I know how much they can impact your time on the water. These three stretches—the helm stretch, couch stretch, and lying hamstring stretch—have made a real difference for me. The beauty is that they're simple, they don't require fancy equipment, and you can do them right on your boat or at home.

The key is understanding why we get this pain in the first place. We sit too much. Whether it's driving the boat, driving to the fishing spot, or sitting all week at work, all that sitting tightens everything up in the front, and that pulls on your back. Two minutes per side for each of these stretches can make all the difference.

If you're dealing with low back pain or you want to prevent it from starting, give these stretches a try. Start easy, build up your flexibility, and stay consistent. Watch the full video to see exactly how to perform each movement—it's worth your time.