Long, strong hamstrings, core etc

Lumen

I believe that my short/inflexible hamstrings are preventing me from getting comfortable on the bike, and probably a contributor to lower back pain when I'm cycling - I can't ride for more than 2 hours without back pain.

My bike position is fairly non-hardcore - only an inch or two drop to the handlebars, and not huge reach for my height.

A few minutes Googling has convinced me that I know sod all about this area, and that it might be a bit complicated...

http://www.somatics.de/NeckAndHams.html
http://www.yogajournal.com/practice/1849?page=2

...and simply "touching toes in in the shower" is probably not going to be the best approach. I tried this just now (about 30 5-second stretches), and now my back hurts.

So I need expert advice. I've been meaning to get a physio sorted for a while, but I'm not sure what sort of physio is best.

Do I need "ordinary" physio? Cycling specialist? Yoga? Movement therapy? Or just HTFU and stretch regularly until I can comfortably touch my toes?

The goal is to be get sufficiently flexible/strong to ride long distances without hurting my back, and get a more aero position.

Caroline_ie

Yoga could be good. A couple of people ( one being my doctor ) have recommended it to me, for 2 things: So I 'calm the F*ck down' and to gain flexibility.

ROK ON

OP: Lower back pain is sometimes associated with streching too far on the bike. You may be too far away from the handlebars, thus having to strech.

I had back pain recently, I finally decided that I was too far from handlebar hoods. My new bike had a saddle to hood distance of 2cm longer than my existing bike, event though the frame size was similar.
The stem was 130mm as opposed to 110mm on my existing bike.

I got a shorter stem, and it seems to have done the trick, in that I dont have backpain any longer.

Try a shorter stem and see if that helps and maybe a slightly raised stem. Prevents overreaching and takes pressure off the lower back.

Raam

I had similar lower back soreness on long rides. A weak core was deemed responsible. Really tight glutes weren't helping the cause either. I worked on core exercises for it afterwards and the problem is much less than it was. Seamus in Refresh in Westwood, Clontarf sorted me out here. He is a physical therapist.

short circuit

Lumen wrote: »

...and simply "touching toes in in the shower" is probably not going to be the best approach. I tried this just now (about 30 5-second stretches), and now my back hurts.

So I need expert advice.

First of all ... THIS IS NOT EXPERT ADVICE ... ... now that I have it out of the way ... here's my 2c ...

You are supposed to hold your stretches ... so 5 30sec stretches are much better than 30 5sec stretches ... also .. stretching is not supposed to hurt ... just stretch upto where you can easily go and just a bit beyond.

Also ... I find that I don't get lower back pain unless I am pushing too large a gear ... on the flats this is fine as I just move to a lower gear and spin ... this becomes a problem climbing because I am not strong and end up grinding even in the lower gear and end up getting back pain ... But frequent 2 min breaks with back stretching keeps me going ...

Lumen

short circuit wrote: »

You are supposed to hold your stretches ... so 5 30sec stretches are much better than 30 5sec stretches

Ah, now that's interesting.

I read an article (circa 1993) in a running magazine which quoted some research stating the opposite. Apparently (it said) your muscles have a natural elasticity, which lasts maybe 5 seconds. So (without bouncing) you should stretch, hold for 5 seconds, release and repeat. This was supposed to give better results with less risk of injury.

(googles)

OK, it's much more complicated than that.

Your observations about climbing match mine; I try to get out of the saddle often, and stretch out a bit, particularly later in the ride.

DirkVoodoo

Yeah, don't overextend yourself in the stretch, reach until you feel it tighten and hold. It shouldn't feel painful and don't expect to touch your toes the first time if you are inflexible.

Of course, bending over places huge strains on your back because it is supporting the entire weight of your upper body as you lean over like that. Maybe try the sitting down hamstring stretches instead?

Maybe its worth getting yourself one of those bike fittings as well.

Core work should also help with your back pain as your muscles will be better able to cope with larger loads and it will take some strain off your back. Stating the obvious there, I know.

niceonetom

Caroline_ie wrote: »

Yoga could be good.

+1

yoga is great for balancing the damage that cycling can do, and balancing things out again. it can be a surprisingly intense workout too, and you will use all those muscles and connective tissues in a much more functional way than the repetitive motion of pedalling. if you think it's a bit namby-pamby try some bikram - it'll kick your ass.

scottreynolds

My 2 cents

Dont stretch before excercise. Warm up first. Strtching cold muscles is more likely to cause an injury as there's not as much elasticity.

Holding a stretch for 30 seconds aparently recruits more
muscle and you can get a deeper stretch.

When stretching for 30 seconds after 10 seconds try to 'push' the stretch more, and the same at 30 seconds. Your muscles are relaxing after tensing.

cantalach

I had very poor core strength and suffered a lot with my back. So on the recommendation of the physio I started doing Pilates about 18 months ago and have been doing it ever since. The most noticeable difference is that I can comfortably motor along in the drops now for long periods of time - something I could never do before. I still get back pain occasionally on long climbs if the gradient is severe but it's nowhere near as bad as before. So Pilates is definitely something to investigate and will save you on physio bills in the long run (I haven't been to my physio in over a year!). The other thing that's a must for anyone having back problems is to get a professional bike fit done.

Turbulent Bill

Lumen wrote: »

I read an article (circa 1993) in a running magazine which quoted some research stating the opposite. Apparently (it said) your muscles have a natural elasticity, which lasts maybe 5 seconds. So (without bouncing) you should stretch, hold for 5 seconds, release and repeat. This was supposed to give better results with less risk of injury.

You're talking about active isolated stretching, I used this a lot when I was running with good results and still use it now on the bike. The basic idea is that your muscles have a natural contraction response after a few seconds of stretching, which lessens the effectiveness of the stretch after that point. By using repeated stretches you can get around this. As you said, bouncing is a no-no.

The second important bit is that the stretches isolate particular muscle groups so you can target what to stretch. Ger Hartmann in Limerick used to have occasional articles in the Irish Runner on appropriate stretches. If it's good enough for Paula Radcliffe and her anti-Euro socks, it's good enough for anyone...

Hungrycol

cantalach wrote: »

I had very poor core strength and suffered a lot with my back. So on the recommendation of the physio I started doing Pilates about 18 months ago and have been doing it ever since. The most noticeable difference is that I can comfortably motor along in the drops now for long periods of time - something I could never do before. I still get back pain occasionally on long climbs if the gradient is severe but it's nowhere near as bad as before. So Pilates is definitely something to investigate and will save you on physio bills in the long run (I haven't been to my physio in over a year!). The other thing that's a must for anyone having back problems is to get a professional bike fit done.

My GP and physio recommend "modified Pilates" to strengthen my core. Am looking into courses around where I live at mo. I have a back pain that only comes at 3.30am when I'm asleep. It’s like my lower back seizes during the night and its very painful to move and been going on for about a month now. Physio says I’ve strained my L4! I’m just getting old!

petethedrummer

there's plenty of Yoga on youtube...this one for example

http://www.youtube.com/watch?v=06WYKCfdAn4

Don't over do it though, I hurt my back over doing a stretch in the one yoga class I ever attended. Must give it a go again, I have a very unflexible back.

scottreynolds

Hungrycol wrote: »

My GP and physio recommend "modified Pilates" to strengthen my core. Am looking into courses around where I live at mo. I have a back pain that only comes at 3.30am when I'm asleep. It’s like my lower back seizes during the night and its very painful to move and been going on for about a month now. Physio says I’ve strained my L4! I’m just getting old!

I hope you don't have a flat mate whos taking advantage of you.

Lumen

petethedrummer wrote: »

there's plenty of Yoga on youtube...this one for example

http://www.youtube.com/watch?v=06WYKCfdAn4

Don't over do it though, I hurt my back over doing a stretch in the one yoga class I ever attended. Must give it a go again, I have a very unflexible back.

Crikey. I bet she has amazing pelvic floor muscles.

I have My Fitness Instructor on Wii kicking around somewhere, apparently has Yoga on it.

cantalach

The Pilates 'teaser' is the ultimate show of core strength. Despite doing Pilates for 18 months I'm still a long, long way from being able to do this:

http://www.youtube.com/watch?v=t9Mv0IYNh-g

Caroline_ie

You guys might have seen this already.

http://www.cyclingweekly.co.uk/news/Cyclists_Correction_Class_McKenzie_pressup_article_277245.html

This is the first of a series of corrective and balancing exercises designed by Jo McRae. These exercises mobilise, stretch and strengthen your core and back.

Tawfee

Caroline_ie wrote: »

You guys might have seen this already.

http://www.cyclingweekly.co.uk/news/Cyclists_Correction_Class_McKenzie_pressup_article_277245.html

This is the first of a series of corrective and balancing exercises designed by Jo McRae. These exercises mobilise, stretch and strengthen your core and back.

Hadn't seen those before. If they work, they could sort out a lot of my problems - thanks for posting the link Caroline .