undisputed83

Today on a group ride I had a great deal of back pain. The only difference between this ride and my other rides is that it was a lot faster. And it really came on when I was down on the drop bars. It wasn't unbearable until the last four miles or so. I was riding with the breakaway pack and was dropped. THe pain was also in my knees which I'm pretty sure was because I was over compensating for my back.

It's not the fit for the bike, I rode it all last year. I'm certain it is from the long inactive winter. So my question is which exercises are best to strengthen my back?

adriano 

another group ride.

Kurogashi

After coming out from such a long hiatus, you can't expect your body to perform at the same level as it once did. You've probably hurt yourself from over exertion. Start with core exercises. It might sound counter intuitive but a lot of back pain is contributed to a weak core. Do crunches, planks, etc.. And remember to work on your flexibility, it is very important and very helpful in the future if you ever need to get in a more aerodynamic position. Of course, there are lower back exercises like back hyperextensions, deadlifts, etc.. Google/youtube them. Remember to have good form though.

K.Katso

This could very well be right on the money. I've had the same in the past when I didn't ride much during the winter and tried to hit it hard early in the season. I also agree with the strengthening your core advice.

bobonker

Planks have helped me out a lot.

I also find that riding a saddle with a kicked up tail (ie, Specialized Romin) helps, too. The marketing literature says that it helps rotate the hips forward. I think it really does. From a back perspective, it's noticeably more comfortable than saddles that are completely flat.

Bob

trevspeed

get a job in construction

Camilo

Core and flexibility in the hips like already advised.

When you're not flexible in the hips and try to bend, your lower back has to bend to accommodate for the lack of flexiblity and puts strain.

What's worked for me: Concentrate on keeping your lower back in a neutral position when bent over on the bike. I concentrate on a slight neutral inward curve of the lower back instead of curved out, and it also helps if I imagine bending and reaching forward, rather than downward, if that makes sense. I also think of rotating the pelvis so I'm sitting on the more foreward parts of the sit bones, rather than more rearward. This will help keep the back in a neutral position. When you're riding, actually concentrate on using your core muscles to support that position, don't just be passive and slouch down w/a curved lower back. But again, hip flexibility, bending at the hips rather than lower back, is critical.

But, some people can handle being curved over as opposed to a more flat back and actually prefer it. Others can't so you have to find out what works with you. Of course, you can't do all this thinking about back position etc. if you're pushing too hard, you kind of have to learn it in stages like training any muscle memory.

Rimmer

Hyperextensions, slowly

Rimmer

Also frequently stretch your hamstrings after they're warm like after a workout but never cold. They're the tightest muscles of cyclists. Tight hamstrings cause lower back pain.

adriano 

hip flexors are tighter.

ThinLine

I have had two spinal surgical procedures on my lower back, although yours seems like just first time out syndrome. I ride 300 miles a month at a quik pace and do stomach arch's

Lay flat on your stomach, arms straight out in line with your legs,,,,,lift your legs and arms at the same time as if creating an arch rotating on belly.........hold for 10 seconds, repeat 10 reps.
Works well and strengthens core.

Faust

Twelve years ago I suffered with chronic lower back pain. My doctor suggested that I see a chiropractor, which got me to thinking that stretching could help me. I searched for a stretching book on amazon and found an inexpensive book with loads of highly rated reviews. I purchased the book and within weeks my lower back pain was greatly relieved. Before every ride, 3-4 times a week, I do a 5 minute routine, and now, years later, my back is pain free. You can pick and choose your exercises from this terrific guide to stretching.

Stretching: 30th Anniversary Edition
Bob Anderson

https://tinyurl.com/7v233gc

DayTrick

@Faust: I've had that book for many years and hands down it's the best book ever for stretching. Highly recommended.