Originally Posted by hhnngg1

Well, we can agree to disagree.

I will firmly state my opinion that you can do any of these exercises you are recommending, until you are blue in the face, and you will get zero improvement in your back pain on long bike rides. Common sense or not.

I would recommend riders to skip your exercises, skip the squats, deadlifts, etc., and just go ride more, and increment gradually. THEN their back pain will get better.

I'm all for core (including your motions) for other aspects of general fitness, and definitely for field sports, but not for cycling. Heck, I still do pull ups, benchpresses, and deadlifts myself, but I'm under no delusion that they're making me a better cyclist. (They're definitely making me worse actually, given the upper body weight.)