Training & Nutrition - Back Training?
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08-20-02, 11:27 AM
When I get 35-40 mile mark, my back really hurts. What are some good back exercises to minimize the back pain?
I do back extensions in the gym. I used to have the same problem as you (around the same time in a ride, too), but back extensions have stopped it.
08-20-02, 12:11 PM
Best one of the planet is by far the deadlifts. You can't explain them and really should get someone to show you the proper form. This exercise will build strength throughout the whole back.
Back extensions are also great because they really isolate and flex/stretch your lumbars.
08-20-02, 03:26 PM
Just to add to the above, work your abs. The abdominal muscles also help support your back. So you want to train them equally with your back. If your abs go it puts more strain on your back muscles and visa versa. Other then the above exercises rowing is a great back workout.
08-21-02, 09:13 PM
Thanks for all of the advise. It's neat to read questions here that I was going to ask. I too have some back pain after riding 30, 35 miles. Good to know it can be remedied.
08-22-02, 08:38 PM
I used to have a lot of back pain (not just on the bike) until I began strength training. It's a big muscle group so hit it with several exercises.
Chins or Cable Pulldowns
Dumbell Rows or Low Cable Pulls
I hear deadlifts are good but I don't have any experience with them.
Like dirtbikedude said do Abs too. You can train your abs more frequently than your back. I include abs in every workout.
09-11-02, 11:25 AM
Having injured my back when I was younger you need to keep it stretched out and of course the better shape your abs are in the less stress your back takes do some crunches or get an ab wheel and work whem daily also make sure you have a good fit on your bike. There is a stretching book my PT turned me on to simply called "Stretching" By Bob Anderson he also co wrote an exercise bookI think tittled "How to get into Shape" or something like that. It has some great work out routines for your back muscles.
Stretching is VERY important. I have back trouble as well, and in fact, many cyclists do. That's why the pros have someone to give them a rubdown after! However, most of us don't have that. It's very important to do stretching after a ride- not just the back, but also the shoulders and hips and hamstrings. Having tight hamstrings can cause lower back pain and aggravate the sciatic nerve.
There are a few good websites. You can try
www.bicyclesource.com or this http://www.bicyclesource.com/body/pain/cure-lower-back-pain.html
which has some good advice on how to stretch your back for cycling. It's a good website actually with lots of other really helpful stuff about training, exercise, etc.
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