Back stretches

[roadiewill]

Having not been on the bike for several weeks and now having a new bike, my backs showing the ahes of adjusting to the new position.
Can anyone recommend me some back stretches to do before I go out?

 

[gbs]

praying to mecca stretch may help - on knees, bum towards heels and stretch forward BUT I believe the latest advice is that it is better to warm up before exercise and stretch after.

 

[cheadle hulme]

Yep, do it after the ride. Compress then stretch.

Lie face down, arms as though to start a press up. Lift head and arch upwards. At limit of motion, big exhale whcih will allow a bit of further motion. Really feel the klower back muscles tensing.

Opposite action as per gbs above.

Make sure you finish with the stretch not the compress.

 

[peanut]

another gentle stretch exercise shown me by a consultant is to lie on your back then gently bring one knee up to your chin and hold for a few seconds with your hands without undue pulling or any pain. repeat with each leg a few times, then both legs

I would not advise bending backwards because it is not a normal position for the spine either on or off the bike and it is very easy to pull a muscle or tear a ligament and do some serious damage.

If you still have the old bike I would carefully check your saddle, seatpost and stem positions against your new bike to make sure that you are in the same position.Particularly reach ie back of saddle to front of stem would give an indication of reach prividing the seatpost and stem heights are as before

 

[Euan Uzami]

go to a physio to get exercises.

 

[Dayvo]

A Swiss ball is great for strengthening and stretching the back and stomach (core) muscles.

http://www.swissballs.com/

 

[Euan Uzami]

or just 'gym ball'. that's a make of them. but yep they are good.

 

[Joe24]

I just lean back over a chair(as long as the back of the chair is in the middle of my back) and my back clicks and clunks.
If i lie down on the floor, my back does the same.
Apparently stretching before you do excersice means you tear the muscle fibres slightly(like you do when excersicing) then tear them even more when excersicing.
I personally dont stretch, unless i feel i need to stretch a leg, then i will.
When i go out, i just take it easy for abit, and slowly warm myself up as i go along.
We did this in PE and there was no, you shouldnt stretch, but no, you should stretch, conclusion.

 

[Euan Uzami]

don't try this at home, but: you can make your ribs 'crack' the same way your knuckles do:
lie on your front, breathe in deeply/slowly, as you're breathing out someone presses sharply on your back
your ribs 'pop'

it's weird, go to a chiropractor and they do it. in addition to bending your ehad over to 'crack' your neck much more than you can do yourself.
apparently healthy if due to expansion (i.e. pulling) but not if due to compaction.

 

[SamN01]

Back - Aaggghhhh

Don't talk to me about back stretches. I was 2 minutes into a nice warm up this morning when...Pop a muscle just went and I am now in the office sitting as still as I can feeling sorry for myself!

A sure sign that I am getting old me things.......

 

[Blonde]

Lower back pain, especially if in conjunction with an altered bike position or saddle position adjustment, can be totally, or in part, due to tight hamstrings and glutes, so stretch those after cycling too - not just your back.

 

[George]

I get terrible sciatica about fifteen miles into a ride. I normally take ibuprofen and wear heat pads on my lower spine. Has anybody had any similar problems and if so what do they do?

 

[beancounter]

I get terrible sciatica about fifteen miles into a ride. I normally take ibuprofen and wear heat pads on my lower spine. Has anybody had any similar problems and if so what do they do?

I think an ice pack would be betteer than a heat pad....

bc

 

[roadiewill]

My shoulders were fine today as I was more relaxed, however, I still got a pain at the point where my back bends whilst riding on the hoods.

going to the chiropractor on saturday

 

[peanut]

I get terrible sciatica about fifteen miles into a ride. I normally take ibuprofen and wear heat pads on my lower spine. Has anybody had any similar problems and if so what do they do?

you should go to the Dr and ask him to refer you for at least a CRT scan to see if you have a disk problem. On the basis of the CRT scan he may then refer you for an MRI scan.

Don't do what I did and just leave it.

When my back finally went without warning it took 4 months before I could walk with a zimmer frame and even now 4 years on I can only walk short distances . I cannot swim run or walk in the dark or on grass or the beach .

Do yourself a favour and get an xray.