Cycling and bicycle discussion forums. 
   Click here to join our community Log in to access your Control Panel  


Go Back   > >

Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

User Tag List

Reply
 
Thread Tools Search this Thread
Old 04-28-07, 10:18 PM   #1
z415
Senior Member
Thread Starter
 
z415's Avatar
 
Join Date: Apr 2006
Location: Gainesville/Tampa, FL
Bikes: Trek 1000, two mtbs and working on a fixie for commuting.
Posts: 2,343
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Stronger abs = less back pain?

Will working on my abs help out with back pain?

I remember learning somewhere that the stomach and back muscle work together and back pain can be an indication of weak abs or a weak back and I figure the ride is workout enough for my back.

Pain always happens on rough XC rides, but only happens on the road when I'm pushing it or taking a real long ride.
z415 is offline   Reply With Quote
Old 04-29-07, 05:26 AM   #2
varian72
Senior Member
 
Join Date: Jul 2006
Bikes:
Posts: 331
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
yes
varian72 is offline   Reply With Quote
Old 04-29-07, 07:18 AM   #3
531Aussie
Aluminium Crusader :-)
 
Join Date: Apr 2004
Location: Melbourne, Australia
Bikes:
Posts: 9,991
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
a couple of things have really helped by back problems in recent months: stretching my glutes A LOT and walking my dog much more
531Aussie is offline   Reply With Quote
Old 04-29-07, 07:43 AM   #4
Ahaz
Senior Member
 
Join Date: Mar 2007
Bikes:
Posts: 60
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by z415
Will working on my abs help out with back pain?

I remember learning somewhere that the stomach and back muscle work together and back pain can be an indication of weak abs or a weak back and I figure the ride is workout enough for my back.

Pain always happens on rough XC rides, but only happens on the road when I'm pushing it or taking a real long ride.
Really strong abs with a weak back could also cause back pain. Balance is good - if you have time to work out your abs, try to throw in something to work whatever part of your back is causing you problems.

And like 531Aussie said, don't forget to stretch! Glutes, hamstrings, quads, groin, back...everything.
Ahaz is offline   Reply With Quote
Old 04-29-07, 09:01 AM   #5
dharleyd
Member
 
Join Date: Oct 2004
Bikes:
Posts: 48
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
hello...try yoga did wonders for my back.
dharleyd is offline   Reply With Quote
Old 04-29-07, 09:17 AM   #6
chevy42083
steel lover
 
Join Date: Apr 2007
Location: Houston
Bikes: Bianchi Alloro, Miyata 710, Fuji Espree Fixie convert
Posts: 1,317
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I've also heard from educated sources, that having a strong stomach and weak back can cause problems. Pretty sure that's part of my problem.
chevy42083 is offline   Reply With Quote
Old 04-29-07, 12:24 PM   #7
DannoXYZ 
Senior Member
 
DannoXYZ's Avatar
 
Join Date: Jul 2005
Location: Saratoga, CA
Bikes:
Posts: 11,600
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by chevy42083
I've also heard from educated sources, that having a strong stomach and weak back can cause problems. Pretty sure that's part of my problem.
Yeah that's about right. It comes down to when you are experiencing this back pain. If you come back from a ride with sore stomach, then work on the abs. If you have sore backs, do back exercises. You have to balance the two and most often the back is much, much weaker than the abs.

Check out this thread: Lower Back Excercises
DannoXYZ is offline   Reply With Quote
Old 04-29-07, 12:25 PM   #8
z415
Senior Member
Thread Starter
 
z415's Avatar
 
Join Date: Apr 2006
Location: Gainesville/Tampa, FL
Bikes: Trek 1000, two mtbs and working on a fixie for commuting.
Posts: 2,343
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by 531Aussie
a couple of things have really helped by back problems in recent months: stretching my glutes A LOT and walking my dog much more
I stretch alot already. I do stretches right when I wake up and right before I go to bed and before/after workouts/biking.
z415 is offline   Reply With Quote
Old 04-29-07, 12:26 PM   #9
z415
Senior Member
Thread Starter
 
z415's Avatar
 
Join Date: Apr 2006
Location: Gainesville/Tampa, FL
Bikes: Trek 1000, two mtbs and working on a fixie for commuting.
Posts: 2,343
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by dharleyd
hello...try yoga did wonders for my back.
The only free yoga I know around here are Fridays at 6:30 in the morning so I don't know if I'll make that. Upside is that its right next to my apartment.
z415 is offline   Reply With Quote
Old 04-29-07, 06:35 PM   #10
aham23
grilled cheesus
 
aham23's Avatar
 
Join Date: Jun 2005
Location: 8675309
Bikes: 2010 CAAD9 Custom, 06 Giant TCR C2 & 05 Specialized Hardrock Sport
Posts: 6,946
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
stronger core = stronger back.

you must work on both the back and stomach areas. also, stretch out those hamstrings. later.
__________________
aham23 is offline   Reply With Quote
Old 04-29-07, 10:06 PM   #11
ericgu
Senior Member
 
Join Date: Oct 2003
Bikes:
Posts: 1,941
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Both exercises and stretching are the ticket.

I've had good results with cyclo-core and cyclo-zen (zen especially). It has a program designed to address back issues.
__________________
Eric

2005 Trek 5.2 Madone, Red with Yellow Flames (Beauty)
199x Lemond Tourmalet, Yellow with fenders (Beast)

Read my cycling blog at http://riderx.info/blogs/riderx
Like climbing? Goto http://www.bicycleclimbs.com
ericgu is offline   Reply With Quote
Old 04-30-07, 11:52 AM   #12
Choccy
Commuter
 
Choccy's Avatar
 
Join Date: Jan 2006
Location: Hoddesdon, UK
Bikes: Handsome Dog Titanium (Work) Santa Cruz Superlight (Play) Kona Stinky (Real Play)
Posts: 256
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Sounds like your bike doesn't fit too well. I had lower back pains on long rides but never on short rides so I lowered my saddle by 5mm and now the pain has gone. If you want a good ab exercise try hanging leg raises but do them really slow. You will only need to do 3 sets of 10 then rest your abs for 3 or 4 days.
Choccy is offline   Reply With Quote
Old 04-30-07, 02:23 PM   #13
z415
Senior Member
Thread Starter
 
z415's Avatar
 
Join Date: Apr 2006
Location: Gainesville/Tampa, FL
Bikes: Trek 1000, two mtbs and working on a fixie for commuting.
Posts: 2,343
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by Choccy
Sounds like your bike doesn't fit too well. I had lower back pains on long rides but never on short rides so I lowered my saddle by 5mm and now the pain has gone. If you want a good ab exercise try hanging leg raises but do them really slow. You will only need to do 3 sets of 10 then rest your abs for 3 or 4 days.
Well I know my road bike is pretty well fitted since I tweaked it for the last year, but you might be right concerning my mtb. I can't really get around that because of performance factors i.e. I need my saddle that far back in order to me my rear from getting squirrely.
z415 is offline   Reply With Quote
Old 04-30-07, 02:28 PM   #14
TRaffic Jammer
Dances With Cars
 
TRaffic Jammer's Avatar
 
Join Date: Jan 2006
Location: Toronto, Canada
Bikes: TBL Onyx Pro(ss converted), Pake SS (starting to look kinda pimped)
Posts: 10,527
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I tend to stretch my luck...that count? Yes a strong core can/will help with back pain.
TRaffic Jammer is offline   Reply With Quote
Old 05-01-07, 09:15 AM   #15
littledjahn
Senior Member
 
Join Date: Mar 2006
Location: Saint Louis, MO
Bikes: Motobecane fixed conversion, Faggin fixed conversion, '86 Raleigh Grand Prix
Posts: 549
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by z415
The only free yoga I know around here are Fridays at 6:30 in the morning so I don't know if I'll make that. Upside is that its right next to my apartment.
Just get a DVD. Rodney Yee has a "Yoga for Athletes" DVD with some shorter workouts tailored to individual sports, cycling being one of them.
littledjahn is offline   Reply With Quote
Old 05-01-07, 09:25 AM   #16
Denny Koll
Senior Member
 
Denny Koll's Avatar
 
Join Date: Mar 2006
Bikes:
Posts: 852
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by chevy42083
I've also heard from educated sources, that having a strong stomach and weak back can cause problems. Pretty sure that's part of my problem.
That is exactly what caused my back pain. I had read so many times that strengthening abs is the key to a healthy back that I worked overtime getting my abs strong. It ended up just exacerbating the problem.
A physical therapist examined me and made me immediately stop the ab workouts and concentrate on back excercises.
Denny Koll is offline   Reply With Quote
Old 05-02-07, 09:52 AM   #17
DannoXYZ 
Senior Member
 
DannoXYZ's Avatar
 
Join Date: Jul 2005
Location: Saratoga, CA
Bikes:
Posts: 11,600
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by Denny Koll
That is exactly what caused my back pain. I had read so many times that strengthening abs is the key to a healthy back that I worked overtime getting my abs strong. It ended up just exacerbating the problem.
A physical therapist examined me and made me immediately stop the ab workouts and concentrate on back excercises.
EXACTLY! I'll say it again, if your stomach is sore after a ride, work out the abs. If your back is sore, do back exercises. You want them equally sore after a ride.

Unlike other sports where your torso is upright, in biking, you're bent over. It's the back muscles that support the weight of your upper-body. Also, when you push on the pedals, it throws your torso upwards. So you have to use your back and pull on the bars to bring your torso back down to balance the leg forces.

When I started biking, I had really strong legs from 12-years of soccer, 10-years of tennis and 5-years track/cross-country. But those sports doesn't require a super-strong back and you're mostly upright. I was really fast on the bike for a beginner due to my strong legs. However, my back was only average and in less than a month, I had pulled it pretty badly.

I was out for the next 4-weeks in bed with painkillers. I hobbled around the house like an old man using a walker and a cane. When I finally was able to walk on my own, I got help from a PT and chiropractor at a local sports-performance centre at the university. They had me do stretching exercises to complete the recovery then added strengthening workout to prevent future injuries. The main exercise was hyperextension back-lifts on the roman chair:



When I was able to do this 20x with a 30-lb weight on the back of my neck, I was ready to get back on the bike. I raced for the next 10-years without ever having any back pain again.

Last edited by DannoXYZ; 05-02-07 at 03:19 PM.
DannoXYZ is offline   Reply With Quote
Old 05-02-07, 12:05 PM   #18
TRaffic Jammer
Dances With Cars
 
TRaffic Jammer's Avatar
 
Join Date: Jan 2006
Location: Toronto, Canada
Bikes: TBL Onyx Pro(ss converted), Pake SS (starting to look kinda pimped)
Posts: 10,527
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
^word^ All about the balance.
TRaffic Jammer is offline   Reply With Quote
Reply


Thread Tools Search this Thread
Search this Thread:

Advanced Search

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT -6. The time now is 06:28 PM.