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Conference noted::bicycle

Title:	Bicycling
Notice:	Bicycling for Fun
Moderator:	JAMIN::WASSER

Created:	Mon Apr 14 1986
Last Modified:	Fri Jun 06 1997
Last Successful Update:	Fri Jun 06 1997
Number of topics:	3214
Total number of notes:	31946

2666.0. "Lower Back Soreness" by AIMHI::LARSON () Mon Aug 30 1993 18:06

    I have been riding for fitness for about 3 years.  I am getting to the
    point where I can actually enjoy most climbs...even the ones that make
    me wish I were dead.
    
    My question is,  when I do my hill workouts, my lower back gets
    sore/tired before anything else.   What I mean is other muscles get
    tired and recover but not my lower back.  I have heard that you use these
    muscles alot when cycling and I would like to know if anyone has any
    special exercises or other information that may help me stay
    comfortable on hilly or long rides.
    
    I had a fit kit done and that shouldn't be a problem.
    
    
    thanx guys,
    mike

T.R	Title	User	Personal Name	Date	Lines
2666.1		MASALA::GGOODMAN	Rippled, with a flat underside	`Wed Sep 01 1993 14:20`	12
	I am NOT going to use this note as another excuse for self-pity :*) You use that muscle more when climbing. Do stretching exercises on it and strengthen you're abdominals with sit ups. Don't come all the way up to your knees, that strains the back too much. Place your hands at the base of your thighs and slide them up. When they're at your knees, come back down. That's all you need to do... Other than that, train more on hills... Graham.
2666.2	I forget to stretch during the ride	AIMHI::LARSON		`Wed Sep 01 1993 14:46`	10
	I confess. I have been pedaling but at the expense of going to the gym. I'll have to get down there and do a couple of sessions a week including abs and I'll try to find a lower back exercises. Also, I don't always remember to take a break evey ride to do some "twists" to loosen the lower back and shoulders. However, I do stretch my hams, calves and quads after every ride. Smilin' today because today is my easy day, mike
2666.3	Erector Spinae, friends or foes	USOPS::CLELAND	Centerline violation...	`Wed Sep 01 1993 20:46`	34
	I'm no physical therapist, but I believe the muscles you need to strengthen are the erector spinae. I seriously injured my back shoveling snow this past winter, I was wearing sneakers. Pretty stupid, but I had to learn the hard way. Here are two exercises to try: Disclaimer: when exercising your back, the phrase "no pain, no gain" DOES NOT APPLY. Get down on your hands and knees, and extend opposite limbs. As in, extend your left arm straight forward, and your right leg straight back. Gently stretch each limb, concentrating on your lower back. Hold for 10-20 seconds, depending on how you feel. Return to all fours, and extend your right arm, then your left leg. Again gently stretching the limbs, concentrating on lower back. Repeat... Do this every day, for at least 2 minutes a day, more if you feel strong. But above all, never exercise beyond your comfort zone. Pain is a very important signal, if your back becomes tender after only 30 seconds of this, stop. I would recommend consulting either a family, or personal physician. Also try laying down on your stomach, placing your palms on your lower back. Gently raise your shoulders upward, and simultaneously raise your legs upward, concentrating on your lower back. This one exercise will definitely improve lower back strength, but only if done in moderation. Never, ever, exercise beyond your reasonable comfort zone. Good luck...