Training & Nutrition - Lower back pain
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03-12-09, 09:48 AM
I've been cycling for about a year seriously, and this winter during riding on the trainer, I have had constant lower back pain. Right in the middle of the lower back. It never hurts while I'm riding, it's always after, and the next day. And since I ride most everyday, the pain is every day. It feels like when you stand on your feet all day, and then you bend over to stretch, and the lower back hurts, but it feels good to bend over.
Is there a stretch I should be doing that would help this? Any thoughts appreciated.
03-12-09, 09:51 AM
Read and commented in a couple other threads on this site (probably this specific board).
As for a specific suggestion google Pigeon stretch (but do a search on this board for more links)
03-12-09, 09:59 AM
thanks, after checking that out, it does look like it would help.
03-12-09, 11:38 AM
Oh. Another suggestion.
LOTS of AB work will help your back stiffness - took me about 4mths of ab "classes" 3x/week at the gym but then I noticed a significant improvement in both my flexibility and comfort in the saddle. (also my riding position is much more "aero" now)
Those classes are brutal. There is NO WAY I would ever work my abs for 30min on my own the way I do there. If you don't have access to such, be disciplined and follow something like you would do in one of those P90x style workouts.
03-12-09, 10:22 PM
I used to have this problem, especially in early season. I'd take about 5 days completely off the bike, eating ibuprofen - about 1800 mg/day during this period. Then I'd get back to the gym, doing the back machine, abs, leg sled, and squats, along with Z1 & Z2 riding. After a couple of weeks of that, I'd be fine.
I see that you say it just gets tight like this on the trainer. Probably because the trainer holds you in one position and doesn't give you any rest. Try putting it in a big gear and getting out of the saddle, pumping slowly, about every 10 minutes.
You need cyclo-zen. A great combination of back exercises and stretches have gotten rid of all of my back pain.
03-15-09, 09:43 PM
Dude - you're in trouble - check for some professional help - seriously - I speak from experience.
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