Back Strength?

plankton

occasionally I stupidly twist or pull my back and then have to spend a few days off the bike and walking like a board.
I don't have easy access to a gym ( but do have basic weights at home) but would like to start working on my back to prevent any more problems appearing. I probably have to work on flexibility too.

Anyone got a favourite stretch or workout they do and could you point me to some instructions?

Ta

johnsilva

Lie down, stomach on the floor. Elevate your head off the floor (whilst looking in front of you) and elevate your legs off from the floor (make sure to keep them straight). If all goes to plan, your should feel some strain on you're lower back. Hold this for 15 seconds or so, rest and repeat a few times. If you make this a regular activity, it should strengthen your back.

johnsilva

Also, hand by your side and elevated from the floor.

ut_och_cykla

The Superman poses (opposing leg/arm or both ends up etc) are all good for lower back up to a point. Best back exercise for cycling backs in my book is a rowing exercise with a barbell whilst you are leant well forward, bent at hips. It places mainly static strain on back muscles while you pull weight up to torso mid-section and stabilise with legs - very much like the cycling position. Use light weights to start with, and don't forget to 'block' your torso.

Clinterous

Get a yoga book and do some sit ups.

huuregeil

"twist or pull my back and then have to spend a few days off the bike and walking like a board."

This is not normal and not simply due to inqdequate "back strength" or "flexibility". There could be many sources of this problem, ranging from ankle or hip problems one one side (causing a twist in the back) to shoulder or elbow isses, which similarly can cause postural issues with the spine. I'd personally recommend you pay a visit to a decent physio (i.e. one who's a sportsman and has a strong interest in training and pro-active injury prevention). Failing that, "The Athletic Body in Balance" by Grey Cook is an excellent book and might help you work out what's going on.

plankton

Thanks for the info chaps.
very helpful and a few things for me to look into.
huuregeil,
 I think it comes from an old injury a few years ago, which went untreated. Most of the time it is fine but was thinking preventing it happening might be better, so making the surrounding area stronger but more flexible might provide a better chance of it not happening again.

huuregeil

plankton wrote:

 I think it comes from an old injury a few years ago, which went untreated. Most of the time it is fine but was thinking preventing it happening might be better, so making the surrounding area stronger but more flexible might provide a better chance of it not happening again.

Yes, I agree that strength and flexibility have a massive role in injury prevention, this is the right way to go about it! However, you need to know the source of the problem to work out the right prescription. e.g. situps as mentioned here are extremely bad news if you've got some kind of lumbar spine problem. There are so many things you can do that affect your back in some way, particularly if they relate to either your shoulder or hip in some way, and some will be right and beneficial, others completely the opposite. What was the original problem btw?

johnsilva

Another one, if you don't fancy the stretches, is on your normal bike rides when climbing, stay in the saddle. Something I used to work on over the winter - very effective.

Moaner

Pilates is the best thing going for bad backs. It takes an holistic approach to core strength, so if you have a back problem it spreads the load.
Seems a bit weird at first, but it's worked for countless people, including me. Can't recommend too highly.

andrewgturnbull

http://www.beginnertriathlete.com/cms/a ... icleid=486

plankton

Thanks for the extra info and that link too andrew. I'm not sure if I could manage all of them just yet, press ups can make the problem area tender, but they are something to work towards. I think gently and mixed with something like yoga or Pilates as mentioned earlier.

What was the original problem btw?

I'm not sure what I did but I was lowering a paraplegic friend (can you believe) in a wheel chair down a couple of steps. The tyres slipped and he slid down two. I tried breaking his fall and something in my back almost popped. My back stiffened up and I had bad cramps in my lower back. I couldn't bring my left leg past my right for a few days and was locked in a half bent position for a while. Every now and again the area still stiffens up but not too bad. Maybe once a year it flares up enough to leave me almost static for a few days.

I have ordered The Athletic Body in Balance too.

huuregeil

Sounds like a herniated disc maybe? Did you get it seen to at the time? I really would go and see someone, if only to confirm what's going on. Otherwise, I'd avoid any of the flexion exercises (e.g. situps or any exercise which involves bending the spine forward under load) and focus on those which involve keeping your spine static while loading the extremeties, (e.g. planks, bridges, ut_och_cykla's suggestions, lookup something called the palloff press) and strengthen glutes/stretch hip flexors (which contribute massively to lumbar stability because they control pelvis angle).

forward_loop

In my early twenties I (possibly) suffered a similar injury - lowering a heavy baby onto a doorstep, with a load of paperwork in the other hand. Other than the obvous - go and see someone who knows what they are talking about I would agree with Huuregeil.

My physio gave a me a list of exercises which were basically a mix of Yoga and Pilates - both of which I now regularly practice.

One of the key things is to keep this part of the back mobile, If I stop Plates and Yoga - everything is fine.... for a few months, then the odd twinge...until eventually I do something (like move a washing machine!) and the back goes followed 30 seconds later by the most painful muscle spasms which wil last for two days. , And apparently each time the back goes like this the pain increases. PS With any injury like this you should be looking at symetrical muscle conditioning

plankton

Well I suspect you may have hit the nail on the head. Forward loop, that pretty much sounds like mine. If I don't move too much for a while it starts to stiffen up a bit and is more prone to "going" when if I stay active it seems stronger. The last time it went I was holding a toddler when my dog saw a cat and pulled on the lead. I couldn't put my shoes on for about three days after that :roll: .

I appreciate the advice huuregeil and will get it checked out. Sit ups can make the area tender, which is partly why I started this thread, to learn alternative exercises. From your information I think I should be taking it a little more seriously. I certainly don't want it getting worse.

Thanks again, I appreciate the help

plankton