lower back exercises

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lower back exercises

Postby USM TOM » Tue Apr 14, 2009 4:36 pm

lately my lower back has been getting a bit painfull on longer rides which is probably asociated with the 2 bulged discs i picked up years ago or just weak core muscles

what are some good stretches and streangthening exercises that other people with bad backs have done/do
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by BNA » Tue Apr 14, 2009 6:24 pm

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Re: lower back exercises

Postby slane » Tue Apr 14, 2009 6:24 pm

I find stretching hip flexors and hamstrings to be the best for relieving lower back pain. I too have had problems with bulging disks but have been pain free, for about 2 years. I take glucosamine, which I swear makes a difference and after every ride I stretch for 30mins.
I've made an mp3 of the stretches I go through with a computer generated voice prompting me from stretch to stretch. You can download it here and do it on front of the telly. :)
http://samstuff.x10hosting.com/images/m ... tretch.mp3

The best exercise for strengthening is the plank or hover, which emulates your position on the bike.
Stay away from crunches which will only make your hip flexors pull more on your back!
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Re: lower back exercises

Postby ClownBoy » Tue Apr 14, 2009 7:31 pm

I have some good lower back exercises in my weights rotines but I am hesitant to recommend since ou have an injury.

Deadlifts and the like can be brutal on an injury even though they are effective for increasng muscle.

I reckon the previous poster had some good comments - stick to the stretches,
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Re: lower back exercises

Postby a » Tue Apr 14, 2009 8:02 pm

I agree. I find plank plus stretching hammies and hip flexors very effective at stopping lower back pain. My problem is I hate stretching and not once in my 39 years have I made it a habit (yet). 30 minutes a day is incredable. I am lucky to do 2 lots of 5. But even that makes a big difference.
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Re: lower back exercises

Postby USM TOM » Tue Apr 14, 2009 8:20 pm

ClownBoy wrote:I have some good lower back exercises in my weights rotines but I am hesitant to recommend since ou have an injury.

Deadlifts and the like can be brutal on an injury even though they are effective for increasng muscle.

I reckon the previous poster had some good comments - stick to the stretches,


yeah im not going to go the GYM route thats how i got injured to start with :)
i did have a sheet with all the stretch's on it but its been missplaced
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Re: lower back exercises

Postby mikesbytes » Tue Apr 14, 2009 10:01 pm

Seek expert advice. Seriously, do it.
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Re: lower back exercises

Postby drubie » Tue Apr 14, 2009 10:51 pm

mikesbytes wrote:Seek expert advice. Seriously, do it.


+1

Your back will take you out of everything if you stuff it up. I mean everything.

Having said that, once you're checked out, get a swiss ball or find one of those public exercise logs with foot bars on it. Do back extensions at a rate of 1:2 with crunches for a month and if you're anything like me your back ache will disappear. 20 crunches and 10 back extensions 3 times a week for a month will sort out middle aged man cycling back and improve your posture and give you the sex life of an 18 year old ( no guarantees on the last part)

I would NOT do this if I had bulging disks or a hernia. You can seriously hurt yourself.
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Re: lower back exercises

Postby twowheels » Wed Apr 15, 2009 12:55 pm

mikesbytes wrote:Seek expert advice. Seriously, do it.


+2. physio i attended put me on a personalised exercise program, based a lot on pilates. I've since been referred to a fantastic book "The Complete Guide to the Pilates Method: from lower back pain to muscle conditoning" by Allan Menezes, I picked mine up via the interWeb. The book makes a point of stressing that injured areas should only be exercised under medical supervision. But a great resource for later self-guided ongoing conditioning.
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Re: lower back exercises

Postby USM TOM » Wed Apr 15, 2009 2:25 pm

i'l give it a few weeks and see how it goes doing some stretch's
i was on a program but my back started to feel good and i stopped doing them which was probably silly

its not overly painfull so hopefully it should be all good
im also setting up my bike so i dont have to carry a backpack which i think is part of the problem
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Re: lower back exercises

Postby pooja84 » Wed Apr 15, 2009 5:57 pm

I think yoga will definitely help you. Try some good yoga moves from a good instructor.
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Re: lower back exercises

Postby USM TOM » Wed Apr 15, 2009 6:23 pm

pooja84 wrote:I think yoga will definitely help you. Try some good yoga moves from a good instructor.


then i will find out how un flexable i am :)

i think its mostly a core muscle weakness problem as i just ride and neglegt my uper body completely
sux that im 3 weeks out from doing the dirtwork 100km MTB race as its ruined my training plans a little
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