stretches/exercises/techniques RE lower back pain

[Adam BA]

Hi,

As some of you know I've litterally just started cycling. I have noticed that my lower back aches after a few miles and I'm wondering if there are any techniques to minimise or stop this. I've tried a quick search on youtube but the number of amature American films on there just agravates me, fels like it's just pub talk.

I think my seat is set correctly with a slight bend in my leg at the bottom, and I'm truing to hold my arms loose with my elbows bent so as not to lock out but it still feels like my back is bent over too much. Any advice would be greatly received.

Thanks

[Long Drax]

Are you on the hoods or drops?

Alternate between the two. Do some gentle bending/stretching exercises
at home to help get your lower back muscles in shape.

After about 1500 miles in the saddle you'll have got your back
accustomed road cycling without the pain.

That's how I did it, anyway.

[IroningMan]

Strengthen your core - learn to love planks and side planks. With more of your upper body weight self-supporting there is less load on your lower back.

[Rocksteadyeddie]

A lot of cycling comes from the lower back. Yours is just complaining at the exercise you're putting it through.

[P-Jay]

IroningMan said:

Strengthen your core - learn to love planks and side planks. With more of your upper body weight self-supporting there is less load on your lower back.

This.

I don't know many people who didn't get some lower back pain when they started cycling, it's always down to core.

Couple of crunches a night before bed or the aforementioned planks and it'll be done in a week or two.

[NickXX]

IroningMan said:

Strengthen your core - learn to love planks and side planks. With more of your upper body weight self-supporting there is less load on your lower back.

Agreed. A chiropractor also identified the fact that I have very tight hamstrings, and often bend my lower back a lot more when doing day to day stuff to compensate for this. Being aware of this has meant that I stretch a lot more, but also change the way I sit/pick things up which has really helped.

[Gooby]

I have had the same problems. Try dropping the nose of the saddle, only a little bit. Helped me no end.

[snotrag]

This book -

http://www.amazon.co.uk/Cycling-Fit-Advice-Progamm...

is really good. A bit basic and, some of the tech stuff is out of date, but its got a section on exercises and stretches specifically for cyclists.

Buying it, is the first, and only things, I've EVER done with regards to fitness, other than just riding bikes. (Never done gym or anything, at all, ever).

And its worked for me. I go through phases, but i do on the whole try to do some of the exercises relatively regularly. Helps me with my weak core.

(I'm a typical 'half decent amateur' cyclist - super strong legs, good lungs, but bit chunky round the middle and weak core for max perfomance).

[Adam BA]

thanks for all your comments. it seems that it's mostly just a case of getting used to it but i'l certainly try and make sure I look after myself and stretch etc. Also the tip of saddle position sounds useful as mine does point up a bit so I'll look into that did 30 miles yesterday and my backe wasnt aching quite so much. I wan't impressed with riding in the pouring rain for an hour down a canal bank though, that's when I started to miss my car :/ oh well