One of the most common injuries or pain points for cyclists is pain or stiffness in the lower back. It is not natural for the body to be hunched over for prolonged periods of time. Even with a proper bike fit, hours in the saddle will cause tension in the low back, and this issue is made worse by our lifestyle off the bike.
Look down right now. Are you sitting on a chair with your legs bent at the hips? Unfortunately, most of us are spending more and more time in this position. What this means as cyclists:
- The hip flexors become tight and weak
- In particular, the psoas major (which attaches to all five of your lumbar vertebrae) becomes short and tight
- The pelvis is pulled forward, creating an arch in your low back (anterior pelvic tilt)
- This combined with weak hamstrings, glutes and core cause all that tension to collect in the low back
So, to relieve pain in the low back we have to combine a variety of mobility movements and strength exercises to help the supporting muscles step in and protect the back.
This routine is from our 2 month injury prevention program focusing on the Lower Back, which includes one routine a day that is targeted and effective in tackling the underlying causes of low back pain for cyclists.
Today we will be working on core strength and stretching out the back. Let's get started!
Equipment:
mat
block
foam roller
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