Back pain -supplementary exercises?

[openmind]

You are right, but the OP said he's been riding for decades, so I assume his fit has changed over that time and he has made the appropriate adjustments. That's what I have done. If not, of course, you should get a fit sooner rather than later. 

[Steady Spin]

Get bike fit done

Go see a biokineticist 

 

[Bichael Dewing]

Yeah so a bike fit is going to help you out a bunch.. 

but for me I’ve had back issues my whole life, just standing even walking for a period of time hurts me.. what’s done wonders has actually been swimming.. just gentle freestyle lengths for 30 minutes a day.. 🤙🏻

[TheAntoine1]

5 minutes ago, Bichael Dewing said:

Yeah so a bike fit is going to help you out a bunch.. 

but for me I’ve had back issues my whole life, just standing even walking for a period of time hurts me.. what’s done wonders has actually been swimming.. just gentle freestyle lengths for 30 minutes a day.. 🤙🏻

Totally agree. Swimming has been a game changer for me. 62 y.o. back has come almost right with swimming.

[Bichael Dewing]

Just now, TheAntoine1 said:

Totally agree. Swimming has been a game changer for me. 62 y.o. back has come almost right with swimming.

Oh that’s awesome to hear.! I swam a ton last summer, haven’t much this summer and my back is in a sorry state.. felt so good before.. must get back into it.!

I’m able to take less pain killers as well so that’s also a big plus being a recovering addict..

[NeilA]

Had issues with severe lower back pain last year.

Went to a biokineticist and problem solved.

[Jimmy 2.0]

22 hours ago, DodgeB said:

Hi folks

I am really enjoying my mountain biking, but every few months I go through a period of back pain. Have had this pain occasionally for decades(am 57). Can anyone reccomend exercises(core?) that support their cycling?

Thanks,

Rodger

First things first, have you gone for a proper bike setup? 

I'm not talking about the how to ones on YouTube. im talking about the one where you go to a bike fitting specialist and they spend about 45min getting your saddle height, saddle set back, bar height, bar width and so on and so on and and and......................

a proper bike setup is more important than anything.

[Help.Me.]

I can add one comment be very careful when using anti inflammatory meds whilst training. You could end up with irregular heart beat.  I am proof of that , I have stopped taking anti inflammatory although my back is killing me. I wore one of those belts around the waist and it caused a hernia. Needs to get it fixed in due course. When you do any core work , start with more rehabilitation type of core exercises , don't start with a lot, do maybe 2 types and  monitor the pain.  I went out balls to the wall with core and it caused more pain  than necessary. I am still battling with  my back....

[Frosty]

Have a listen to this podcast, or better still… watch the YT version, and perhaps reach out to them for a doctor that can assist. 

https://podcasts.apple.com/za/podcast/the-peter-attia-drive/id1400828889?i=1000643349543

 

[dave303e]

for me outside of keeping the core strong and bike fits.

Spend money on your office chair and your bed. You likely spend 15+ hours a day in those 2 items, so you better have good ones.

[NickGM]

20 hours ago, Steady Spin said:

Get bike fit done

Go see a biokineticist 

 

 

19 hours ago, NeilA said:

Had issues with severe lower back pain last year.

Went to a biokineticist and problem solved.

If the problem persists (despite exercises), go and see a Biokineticist.

I had lower back pain that stopped me from riding longer than a few minutes. And I wasn't new to riding. It just slowly got worse.

3 sessions with a biokineticist fixed it.

Every injury and problem is different but I'm saying this because, while core exercises are great, in my case before any of that begun I categorically needed somebody to see which part of the "machine" was at fault, so that we could start sending signals to it again and strengthen it up. And I needed that same person to watch and reinforce these new movements once I'd started to get them right. In my case I wasn't pivoting correctly about my hips and the muscles (and signals to those muscles) were just not firing. It didn't take the bio long to figure it out and retrain everything to work the right way. That was 4 years ago and I've been pain free since then.

This is obviously just my opinion based on my own history. I'm just suggesting this as an option if you find exercises are not helping. They are free so try them first. But no amount of planking would have fixed my issue.

[ChrisF]

23 hours ago, DodgeB said:

Hey folks

Thanks for sharing great thoughts! Started core exercise. Must still look up what 'Bird dog\ Dead Bug' are. heading to physio tomorrow. It is now clear that I have to do maintenance exercise as a way of life.

Have many great rides,

Rodger

 

Physio is fine .... and needed when in pain.

 

For long term, consider seeing a biokinetisist.  They work with YOU, tailoring exercises to where YOU need it.

 

Do consider:

1. The incorrect exercise now can cause more harm than good

2. Doing the "correct" exercise incorrectly is of little to no use !!  This is where sessions with s decent bio pays off.  They focus on HOW to do the exercise.  As an example, for some of my core exercises while on my side, my hips were supposed to be vertical ... I was tilting it back.  As soon as they pointed it out I could FEEL that exercise starting to work.