Best lower back strengthening exercises?

Roundandround

I'm finding that my lower back is the first bit to give out in me when I'm cycling (just being specific, there). If anyone else is similarly afflicted, is there any particular exercise that builds strength in the area?

Thanks.

Ben6899

Google "core strength exercises". These will strengthen your stomach more than anything, but this will take the strain off your lower back.

cougie

Try taking a Pilates class ?

hopper1

Hyper extensions, or 'good mornings' - Like touching your toes with a weight in your hands...

Speedmenace

regular deadlifts, stiff legged deadlifts, weights hyper extensions, good mornings (these are quite dangerous IMO) and of course core exercises will help

coombsfh

Deadlifts, squats, good mornings (careful with these as mentioned - do it very light to begin with), hyper extensions and for me a kettlebell.

Snatches and "turkish get-ups" are very effective.

mikeyboy12345

How long have you been riding? Just riding a road bike should help strengthen your back anyway, without necessarily needing to resort to weights. Don't forget to stretch your back and hamstrings well following a ride, and a bike fit session might help too.

cafe de colombia

I've just recovered from a slipped disc (Sciatica) and have been seeing a 'cycling pysiotherapist' as part of my treatment.

He's recommended core strengthening excercises to relieve tension on my lower back which has been exacerbated by the cycling.

Obviously the excercises he's recommended are specific to my condition (which unfortunately is not uncommon in cyclists) and include hamstring stretches (not good mornings!), pelvic floor strengthening, arm pulls (using an elastic band) whilst standing and pelvic thrusts on an excercise ball.

Watch-out for any unusual pains in your legs (tenderness in the nerves) which could well be the first signs of disc problems if your core is weak.

Good luck and PM me if you want detail.

MancMissile

DEADLIFTS !!!!

rick_chasey

Slam you stem as low as it goes and ride your bike every day for 3 weeks.

Eventually you'll get used to it...after a few weeks of agony.

ollyridesfirst

Roundandround wrote:

I'm finding that my lower back is the first bit to give out in me when I'm cycling (just being specific, there). If anyone else is similarly afflicted, is there any particular exercise that builds strength in the area?

Thanks.

To be fair.....you don't really want to be strength in your back, but more flexibility. Core exercises are good as they pull your whole midsection inwards (including your back), which will keep it strong, but i'd go the yoga/pilates route and stretch more to get more flexibility in there.

seanoconn

I injured my lower back at work and could feel some discomfort most of the time. I started upping the miles I was doing on the bike untill my knees became sore. After some good advice on here, I started stretching my, glutes, quads and hamstrings. This fixed my knee problem and to my surprise, cured my lower back. Leg muscles, knees and lower back and all connected, stretching the muscles helps them from pulling on problem areas.

mark63

1 prolapsed disc 2 protruding disc's & degenerative disc disease all in the lower back, nearly 2 years unable to work and just over 2 years off the bike.
pilates (if you can find a good instructor) is the way to go, I also use one of them slendertone belts to help sort my abs out as I'm not supposed to do too much stuff like sit ups or crunches also keep your weight down if that's a problem.
I've been back on the bike a while now and I've adjusted things so I'm in a more upright position, I can now go out for 3 to 4 hours a couple of times a week without too much discomfort but most of my rides are under 3 hours. I still get a pain in my left leg & pins & needles in my feet, so things aren't right, but you just have to put up with some things :?
if you haven't been riding long it may be just your body getting used to it,
so a, persevere b, stretching c, bike fit d, pilates,

but of course I haven't got a clue what I'm talking about :roll:

Irvinet

Roundandround wrote:

I'm finding that my lower back is the first bit to give out in me when I'm cycling (just being specific, there). If anyone else is similarly afflicted, is there any particular exercise that builds strength in the area?

Bridges are often regarded as the king of back exercises. You can do them anywhere with no equipment as well.

Hard though and most people are unlikely to be able to do anything close to a full bridge from the start but if you google "back bridge progressions" you will see some good starter exercises that will build you up to them.

As an opener, sit on the floor in a L with your legs straight in front of you, hands flat on the floor a tiny bit behind your ar$e. From here drive your hips up so hands and heels are all that is touching the floor. Lower and repeat.