Training & Nutrition - Sore Back

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CKey_Cal
07-24-07, 07:03 PM
Hi all,

My right lower back gets sore on any type of hill and sometimes on the flats if I'm pushing a high gear. After doing some research it looks like it may be related to weak or inflexible hamstrings. This makes sense as my right leg is weaker and less flexible than my dominant left leg. The question is: What should I do about it? Should I just spend alot of time streching the right leg or do I need to strengthen it? I don't have weights and I don't want to join a health club right now. Are there any exercises I can do? Any links to good web sites?

Thanks in Advance

ericgu
07-24-07, 08:45 PM
cyclo-zen is the ticket. Some really nice exercises and stretching.

If you use this link, I get somethint out of it...

http://www.1shoppingcart.com/app/?af=618264
pcates
07-25-07, 08:53 AM
stretch out your hamstrings in particular.....you'll find that really helps with lower back pain

Wulfheir
07-25-07, 10:00 AM
Ice it, rest it, call your doctor.
fueledbymetal
07-25-07, 01:26 PM
I'm new to cycling and have the same issue. I've found that upping my cadence from 60 rpm to ~95 rpm has helped. Now my back seems to do a little better every time I ride.
Brusheda
07-25-07, 01:32 PM
It is my understanding that back pain is caused by a weak core.
pcates
07-25-07, 02:12 PM
It is my understanding that back pain is caused by a weak core.

thats one part, not being flexible enough contributes as well.....i find that when my hamstrings get really tight i get sharp pains in my lower back......having a strong core helps you maintain a position for longer periods, but flexibility is also key
Wulfheir
07-26-07, 10:51 AM
It is my understanding that back pain is caused by a weak core.

It is my understanding that core strength is a term created and pushed by the yoga and callanetics people to promote their practice.
mateo44
07-26-07, 11:06 AM
It is my understanding that core strength is a term created and pushed by the yoga and callanetics people to promote their practice.

Huh?
dingodog
08-03-07, 06:16 PM
I had a back injury that put me off the bike for about 3 months. Stretching got me back on the bike, then riding strengthened my back. Don't focus on one side, though. Stretch both sides normally and they will slowly equal out. And, yes, you should be doing some core exercises to get your gut supporting your back.

Here is a tri site with a great core routine without weights. I found it in a bike forum a while ago (can't remember which one): http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=486. It uses many of the same exercise the PT guys gave me for my back .