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Old 04-17-05, 06:19 PM   #1
berny
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Backache?

I've pretty much achieved a ride set-up and fitness levels which have overcome lower back pain problems which I've experienced previously on my regular training rides and smooth surface crit racing, but when I race one particular track, which has quite a lumpy surface, I get serious lower back pain. The circuit is also undulating and has lots of turns as it winds it's way through parkland.
I think the pain is a result of holding myself more rigid to maintain control over the bumps, particularly in the quickest part of the circuit.

Is there a good exercise I can do to strengthen my lower back to help ease this problem? I would appreciate any help I can get.
Thanks,
Bern
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Old 04-18-05, 09:44 AM   #2
foehn
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Quote:
Originally Posted by berny
I've pretty much achieved a ride set-up and fitness levels which have overcome lower back pain problems which I've experienced previously on my regular training rides and smooth surface crit racing, but when I race one particular track, which has quite a lumpy surface, I get serious lower back pain. The circuit is also undulating and has lots of turns as it winds it's way through parkland.
I think the pain is a result of holding myself more rigid to maintain control over the bumps, particularly in the quickest part of the circuit.

Is there a good exercise I can do to strengthen my lower back to help ease this problem? I would appreciate any help I can get.
Thanks,
Bern
Make sure your stomach muscles are strong, especially the lower abdominals. The the muscles in your back are usually very strong--they have been working since you started to walk to keep you upright, and strong stomach/abdominals really help to balance out the stresses on the spine. I once read a doctor who thought that most back problems would be cured/helped greately by strengthening the abdominals.

Ride lighter in the seat or even lift yourself out of the seat lightly. Make sure your back is properly positioned, and your cycling posture good. You might try relaxing the lower back, much as you might if you have ever "sat to a trot" on a horse.
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Old 04-19-05, 04:19 AM   #3
berny
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Originally Posted by foehn
Make sure your stomach muscles are strong, especially the lower abdominals. The the muscles in your back are usually very strong--they have been working since you started to walk to keep you upright, and strong stomach/abdominals really help to balance out the stresses on the spine. I once read a doctor who thought that most back problems would be cured/helped greately by strengthening the abdominals.

Ride lighter in the seat or even lift yourself out of the seat lightly. Make sure your back is properly positioned, and your cycling posture good. You might try relaxing the lower back, much as you might if you have ever "sat to a trot" on a horse.
Thanks for that. I've been working on my abs, upper and lower but I still have a way to go. I also try to ride lighter on the bumpy track and I think that in doing so, I'm employing more of my least often used muscles which aren't up to the job.
I've thought about relaxing but it's sort of difficult in race mode I think my posture is reasonably good although I've recently rolled my bars forward a tad to make me more comfortable 'in the drops' but it also means I'm reaching a tad further when on the hoods. This isn't a worry on flat roads.
I might be ready for a pro fit.
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