Rows are for growing and strengthening the back muscles, but they're usually hard on the lower spine/lower back/waist area. Especially when you don't get the form/positioning right, which is very easy to do. Making a mistake with the form is so easy.
That's why Supported Rows are great. You just get on a bench like I did in this video and then get on it and do your rows. Definitely with time your back muscles would get stronger and you wouldn't get the pains even though you do them without support.
The End
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