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Stretches for back pain

Old 06-20-18, 07:50 PM
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Stretches for back pain

Hi everyone,

Does anyone do any specific stretches before/after cycling? Being in the same position for so long can make my back a bit stiff. Do I just need more vitamin I (Ibuprofen ) or does anyone have a stretch routine they do to help?

- Mark
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Old 06-20-18, 08:55 PM
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There's a wide variety of back issues, but for me, things like "knee to opposite shoulder" seem to be effective.

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Old 06-20-18, 10:08 PM
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I use an inversion table 10 minutes post ride if I'm home.

Also piriformis stretches,

Lumbar stretch, 10x each side. Usually get a loud joint release.

Deep squat, held 1 min.

Then downward dog.

And a hip flexor / quad stretch on a countertop. This one is the most opposite of the road bike position and feels great. My version is slightly different than below, in that the arms are straight against the table, head up towards ceiling, giving a strong trunk stretch simultaneously (similar to cobra stretch).


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Old 06-20-18, 10:53 PM
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I don't know about stretching to prevent back pain but I do know that if I don't keep up on my core strengthening exercises, my back will complain.
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Old 06-20-18, 11:58 PM
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Yup, I do about 10 minutes of stretching before and after most rides, including on the indoor trainer. Helps. I have back, neck and shoulder injuries from being hit by cars a couple of times, so everything is stiff most days. On rides longer than 30 miles I'll usually need to stop at least once to stretch, especially the neck and shoulders.
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Old 06-21-18, 09:19 AM
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Thanks all!
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Old 06-21-18, 09:27 AM
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when I do a gentle lumbar stretch, not as far as pictured by demonstrators, I also rub the muscles in the lower back with a free hand. then go the other way & do the muscles on the other side. so, on my back with my right knee going to the left I rub the right side of my lower back with my right hand, then vice a versa. it feels pretty good
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Old 06-21-18, 09:50 AM
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There re many movements and positions that put the back in mild traction. I don't have an inversion table but they would seem to be nearly ideal for traction. I do other stretches also and the older I get the more stretching helps in maintaining decent mobility.
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Old 06-23-18, 11:24 AM
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The exercises detailed in the following book are pretty wonderful for back issues. It addresses core strength and how to develop your core to prevent back problems. Helps relieve them too if they've not already gotten too severe or if you have serious structural issues.
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Old 06-24-18, 08:54 AM
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I regularly do all of the above-mentioned stretches.

Piriformis/glutes. Hip flexors. Low back (spinal rotation). Hamstrings. Quads. Adductors/groin. Lots of guides out there on various stretches in these areas.

One example:

For me, whenever I neglect one of the above areas for more than a few weeks, I tend to get more aches than usual. Can't say whether they're all necessary for cycling, though if keeping up with all of them I generally don't have aches while cycling.

Combined with a fit that best matches my leg strength and general level of fitness, along with ensuring the "proper" amount of weight is on the hands versus the butt, it works pretty well for me.
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Old 06-24-18, 03:36 PM
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The Mayo Clinic has quite a lot of exercise, diet, and stretching routines available for free on their web site. Worth a look, no matter what ails you!

Also google
I used this last set starting 15 years ago when I felt some sciatic pain starting up. They stabilized my back. Then I changed to the Core Strength routine, then started practicing Iyengar Yoga.
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