paddyb
stranger
Reged: 11/05/2009
Posts: 1
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I have been finding that on longer rides my lower back starts to get sore. Any advice on exercises to strengthen my lower back?
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stevewiz
old hand
Reged: 20/05/2008
Posts: 971
Loc: St Albans, Herts
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Welcome to the forum!
Good old fashioned squats for lower back. Also, do your whole core. Keep abs and abck working together to stabilise you on the bike.
Also, check your saddle position. If the nose of the saddle is sloping too much towards the bars, then that will add to the lower back stress.
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Iron Horse 2008 6point4 - my steed!!!
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kingcraig
old hand
Reged: 19/02/2009
Posts: 773
Loc: Abergele, north wales
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come to work with me for a week that'll get your back nice and strong!!
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www.mbnw.co.uk
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adski
stranger
Reged: 30/04/2009
Posts: 19
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some pain on long rides is normal specially if your not used to them,if it gets to bad try ibugel or something similar and try doin some sit ups 2-3 times a wk try 2 reps of 10 and build up from there and do some stretching,try kneeling but with your backside on the back of your heels and head down on your knees and arms stretched out in front ,hands flat on floor and hold for 20-30 secs !hope it helps ,just be patient!
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Tango
Carpal \'Tunnel
Reged: 16/09/2008
Posts: 3142
Loc: Preston Lancs
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Hi Paddy
WTTF
Lay on your back, arms flat by your sides and then bend your legs so that your feet are where your knees were. Then roll your hips up slowly as if peeling your back off the floor from your bottom first until only your feet shoulders and head is on the floor. then slowly back down. repeat 9 more times. after a week or so work up to 3 sets of 10
next exercise, lay on your front out straight and interlock your fingers with your hands behinfd your head. slowly raise your legs and head of the floor as if trying to have only your tummy / chest on the floor. lower slowly and youe guessed it repeat 9 more time and yes you guessed it work upto 3 sets of 10
Sit ups and leg raises are a great core exercise also, but it is important to remember that you need balance, so any exercise needs an opposite. if you do your tummy do your back so that your are strengthening front and back equally
other than that daily stretches morning and night help keep your flexbility
All that sounds a bit rich coming from a fat bloke 
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