Lower back pain

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scott mcavennie
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Lower back pain

Postby scott mcavennie » Mon Jun 18, 2007 12:47 pm

Recently I've been getting muscular lower back pain while riding downhill trails. As I'm off the seat and slightly leaning over, the muscles around the tops of my hips ache and sieze up.

Can anyone recommend any exercises to strengthen these up, and reduce this?



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daxionwmb
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Postby daxionwmb » Mon Jun 18, 2007 15:48 pm

Assuming you have no back injuries, and "lower back" you mean lumbar region, a group of muscles around the L1-L5 and usually S1 discs.
It appears your core strength is poor which can lead to back pain from muscles over compensating.
Pilates is very good - if not excellent - for developing core strength.


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buddha
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Postby buddha » Mon Jun 18, 2007 17:32 pm

<blockquote id="quote"><font size="1" face="Verdana, Arial, Helvetica" id="quote">quote:<hr height="1" noshade id="quote"><i>Originally posted by Mike59</i>

<blockquote id="quote"><font size="1" face="Verdana, Arial, Helvetica" id="quote">quote:<hr height="1" noshade id="quote"><i>Originally posted by scott mcavennie</i>

Recently I've been getting muscular lower back pain while riding downhill trails. As I'm off the seat and slightly leaning over, the muscles around the tops of my hips ache and sieze up.

Can anyone recommend any exercises to strengthen these up, and reduce this?<hr height="1" noshade id="quote"></blockquote id="quote"></font id="quote"> More sex.
<hr height="1" noshade id="quote"></blockquote id="quote"></font id="quote">
You asking? [:I]

edit: Seriously though, How about sit-ups for increasing core strength?

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apcmtb

Postby apcmtb » Mon Jun 18, 2007 18:25 pm

I'm recovering from a back op and the main emphasis during my recovery is on my core strength, google this and it will give you loads of stuff to help improve this.

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Rob15234
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Postby Rob15234 » Mon Jun 18, 2007 19:25 pm

I have the same problems on my road bike, i spoke to a mate who plays for Salford rugby club who gave me some exercises which seem to help.

If you have a gym ball this helps greatly when doing this one: rest on the gym ball with the ball on the upper back, pull your belly button to the spine, concentrating on maintaining this pulled in slowly pass one dumbell over your head. Repeat this 4 times and do 6 sets.

Lie on the floor with your neck slightly raised. Pull your belly button towards the spine again. Hold this for a minute and repeat 3 times.

On all floors pull the belly button to the spine. Hold for a minute and repeat 3 times.

These three will all work your inner abs helping to increase core strength. The guy i asked used to play for Melborne Storm and when he first joined the club he had a six pack and strong outer abs - the coach there quickly pointed out that these can hinder your fitness as the core strength isn't there to suport your spine etc.

Try and repeat them a couple of times a day - google for some more!!

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Cycling is unique. No other sport lets you go like that - where there's only the bike left to hold you up. If you ran as hard, you'd fall over. Your legs wouldn't support you. ~Steve Johnson

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Postby Rob15234 » Mon Jun 18, 2007 19:27 pm

<blockquote id="quote"><font size="1" face="Verdana, Arial, Helvetica" id="quote">quote:<hr height="1" noshade id="quote"><i>Originally posted by buddha</i>

edit: Seriously though, How about sit-ups for increasing core strength?

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<hr height="1" noshade id="quote"></blockquote id="quote"></font id="quote">

Sit ups only work your outer abs (the visible bit) mainly, therefore they won't really do much for core stability. If you want good visible abs aswel then you could do them at the same time as your core stability exercises.


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Cycling is unique. No other sport lets you go like that - where there's only the bike left to hold you up. If you ran as hard, you'd fall over. Your legs wouldn't support you. ~Steve Johnson

scott mcavennie
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Postby scott mcavennie » Tue Jun 19, 2007 08:51 am

Thanks for all the replies.

Mike - your suggestion is a difficult one with a hyperactive 2 year old running round causing chaos at the moment. Everytime I go near the missus she looks like she's going to cut my throat.

Ninja - I really need to find 20 minutes to myself when I can start to make head or tail of that article you linked. Looks good though.

Rob - thanks for the suggestions. When you say "pull the belly button to the spine", what exactly do you mean?

Was speaking to the missus who said she has a couple of books on improving core strength which will not involve risking having another little monster, so I'll have a butchers.

Either that, or find a bit on the side.

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Rob15234
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Postby Rob15234 » Tue Jun 19, 2007 12:01 pm

Basically just pull your stomach towards the back - as if you were breathing in. When you do this you should still be able to breathe easily. On some of the exercises you really need to make a conscious effort to keep the stomach pulled in but its worth it!!

HTH

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Capt. Jon
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Postby Capt. Jon » Wed Jun 20, 2007 10:14 am

Here is a selection of exercises for your lower back. Along with strengthening work on flexibility.

http://www.nismat.org/orthocor/programs ... x.html#Ex1

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Postby apcmtb » Wed Jun 20, 2007 12:01 pm

<blockquote id="quote"><font size="1" face="Verdana, Arial, Helvetica" id="quote">quote:<hr height="1" noshade id="quote"><i>Originally posted by Capt. Jon</i>

Here is a selection of exercises for your lower back. Along with strengthening work on flexibility.

http://www.nismat.org/orthocor/programs ... x.html#Ex1
<hr height="1" noshade id="quote"></blockquote id="quote"></font id="quote">

They are pretty much the exercises I was given after my recent back op, so IF you can stick to them, they seem to have helped me.

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Postby Marky Mark. » Wed Jun 20, 2007 13:03 pm

Feel a bit of a prat doing some of them "Cat and Camel" and "Tail Wagging", especially if the missus insists on watching and extracting the urine, but they do work.

10 years post-op after a discectomy and only one problem since kind of says it all.

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apcmtb

Postby apcmtb » Wed Jun 20, 2007 13:12 pm

<blockquote id="quote"><font size="1" face="Verdana, Arial, Helvetica" id="quote">quote:<hr height="1" noshade id="quote"><i>Originally posted by jamieayres</i>

<blockquote id="quote"><font size="1" face="Verdana, Arial, Helvetica" id="quote">quote:<hr height="1" noshade id="quote"><i>Originally posted by apcmtb</i>

<blockquote id="quote"><font size="1" face="Verdana, Arial, Helvetica" id="quote">quote:<hr height="1" noshade id="quote"><i>Originally posted by Capt. Jon</i>

Here is a selection of exercises for your lower back. Along with strengthening work on flexibility.

http://www.nismat.org/orthocor/programs ... x.html#Ex1
<hr height="1" noshade id="quote"></blockquote id="quote"></font id="quote">

They are pretty much the exercises I was given after my recent back op, so IF you can stick to them, they seem to have helped me.

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<hr height="1" noshade id="quote"></blockquote id="quote"></font id="quote">

So do you just do every one of those 23 exercises once a day then?

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I had about 18 different ones to do for the first couple of weeks, probably up to 3 times a day (10 sets each time), this was just to keep me mobile. Now concentraing more on the core work which takes some getting used to, but builds up the support of the muscles surrounding the discs/spine, hence making your back stronger long term

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