Lower back problems....

[PappaBear]

Ok, so I did a long ride this weekend, and now my back is KILLING me!!!!

 

Was my first ride in 2 weeks, so it could just be a system shock... but just wanted to hear from you guys.

 

My knees are 100%, so I don't think it is saddle height, and my saddle height is the same as my previous rides, where my back didn't ache.

 

Please advise......

 

I think it is:

 

(a) System shock       or

(b) Weak core muscles

 

Thanks!

 

J

 

[Red Zone]

Go with the weak core muscles. Try do abs at lease once a week, only takes about 10 mins for a decent work out and you will see a nice improvement in your pedaling efficiency as well as sorting your back pain.

[fandacious]

Its most likely core muscles. lots and lots of situps will help

[Wonder Woman]

Sit ups really doesn't do that much for core muscles...there are a lot better exercises....

 

But yip, I'd also say focus on those core muscles...and maybe the back muscles...they could also be weak!!

 

 

[Dirtbreath]

Core muscles and hamstrings/glutes.

 

Just doing situps willy nilly is going to do more harm than good.

 

Go see a specialist. PM me if you are in the GP area and I can give you details of the guy who helped me. Suffered with lower back problems for 15 years. Thought that it was just meant to be. 3 months of stretching and strengthening and no more pain.

[Elvis]

Ek dink ook dis weak core muscles.  Doen baie sit ups elke dag.

[cyclenut]

Get yourself a Pilates ball ...

 

(waiting for hijack and out-of-context comments)

[supavan]

HIJAAAAAACK!!!

 

okay no. not really.

 

Be carefull about just jumping into core muscle excersizes. Start easy.

 

I joined in a ab strengthening class after a spinning class last week tuesday and not only did I discover that I have no core muscles, but I causes me some lower back ache.

 

PS: You're not strecthing to reach your handlebars are you?

[SwissVan]

Ok' date=' so I did a long ride this weekend, and now my back is KILLING me!!!!

Was my first ride in 2 weeks, so it could just be a system shock... but just wanted to hear from you guys.

My knees are 100%, so I don't think it is saddle height, and my saddle height is the same as my previous rides, where my back didn't ache.

Please advise......

I think it is:

(a) System shock       or
(b) Weak core muscles

Thanks!

J
[/quote']

 

Probably a combination of poor flexability and muscle weakness.

Start stretching paying attention to your hip flexors and hamstrings.

Look at doing a few simple exercises at home for your core, a good one to start off with is the following "bridge" exercise

http://www.myfit.ca/exercisedatabase/images/bridge.gif

 

 

 

 

 

 

 

How to perform a bridge:

Lie down on your stomach with your legs straight and together.

Lift your upper body and place your elbows on the floor where your shoulders were while lying down.

Flex (dorsiflex) your feet so your toes are pushing into the floor.

Tighten your entire body and lift yourself up onto your elbows and the tips of your toes.

Make sure to keep your body and legs straight.

Hold this position for as long as you can without feeling strain in your low back.

Start with a few seconds and try and add more time as you progress week by week.

Troubleshooting:

Don't let your hips sag too low. This will put unnecessary strain on the low back.

Don't push your hips up too far. This will transfer too much of your weight onto your shoulders.

Make sure you don't hold your breath. Breath out of your stomach while contracting your abdominal muscles as hard as you can.

If this movement causes pain in your back while performing it. STOP. You might not be strong enough for this yet. Strengthen up your abdominal muscles by doing alternative abdominal exercises.

Try this periodically until you feel comfortable doing it pain free.

People with shoulder and low back problems should be careful performing this exercise.

Remember to set an attainable goal and have fun seeing yourself improve and getting stronger.

http://www.fitnessandfreebies.com/exercise/exercises/bridge.html

 

http://www.myfit.ca/exercisedatabase/viewanexercise.asp?table=exercises&ID=96