You’re out for a long ride and an hour or so in you’re feeling super strong. But, as time goes on, a niggling tightness starts to develop in your lower back. Tightness changes to back pain and soon you’re wiggling in the saddle, performing odd pelvic thrusts at your headset and even stopping intermittently to stretch.
Does this sound familiar? Assuming you’ve had your bike set-up checked, the problem lies within you and your core. (It's also worth having a read of this article on preventing back pain too.)
My own core has let me down – one episode was during my first Ironman when my back locked up completely on the bike and I ran the first eight miles of the marathon still in my ‘aero position’.
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Following an intensive bout of physio I began to pay more attention to my core and, by using a simple sequence of exercises, I banished back pain from my riding. Here’s how you can too.
The routine
Try to do this two or three times per week. It only takes 10-15 minutes. If you really can’t be bothered with the whole routine then just do these five exercises – Pelvic Tilts, Cat, Plank, Child’s Pose and Low Cobra Pose. That said, I would strongly suggest trying the whole session if your back is a problem when you ride.
If you’re really serious about sorting out core strength and flexibility issues, enroll in a yoga or pilates course. Another option is to get out on your mountain bike. Off-road riding is a superb conditioner for all cycling related fitness including core strength. Having to balance and adapt to rough trails, rather than churning out mile upon mile locked in the same position on the road, will make you a better and stronger rider.
Tips for exercising
- Concentrate on breathing comfortably for all of these exercise and resist the temptation to hold your breath
- Pressing the small of your back into the floor during crunches will guard against back injury
- Perform all of these exercises slowly and smoothly. Avoid any jerking or sudden twisting movements
- If you feel any back pain while performing these moves then you should stop and seek professional advice
1. Pelvic Tilts
2. Roll Ups
3. Cat
4. Crunches
5. Back Extensions
6. Plank
7. Superman
8. Sideplank
9. Child's Pose
10. Low Cobra Pose
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