You’re on a long ride and feeling great for the first hour. However, as the ride continues, you start to notice an irritating tightness creeping into your lower back. Before long, that tightness turns into pain, and you find yourself shifting in the saddle, doing awkward pelvic thrusts at the handlebars, and stopping to stretch frequently.
Does this scenario resonate with you? If you’ve already had your bike setup checked, the issue likely stems from your core. (It’s also a good idea to check out this article on preventing back pain.)
My core has failed me before—one memorable incident was during my first Ironman when my back completely locked up on the bike. I ended up running the first eight miles of the marathon still hunched in my ‘aero position.’ After an intensive round of physical therapy, I started focusing on my core. By incorporating a straightforward series of exercises, I was able to eliminate back pain from my rides. Here’s how you can achieve the same results.
Table of Contents
The routine
Aim to do this routine two to three times a week, as it only takes about 10-15 minutes. If you’re short on time and can’t commit to the entire session, focus on these five exercises: Pelvic Tilts, Cat, Plank, Child’s Pose, and Low Cobra Pose. However, I highly recommend completing the full routine if you experience back issues while riding.
If you’re serious about improving your core strength and flexibility, consider signing up for a yoga or Pilates class. Alternatively, get out on your mountain bike! Riding off-road is an excellent way to enhance all aspects of cycling fitness, including core strength. Navigating rough trails requires balance and adaptability, making you a stronger and more skilled rider compared to endlessly pedaling in the same position on the road.
Tips for exercising
- Focus on maintaining a relaxed breathing pattern throughout all these exercises, and try to avoid the urge to hold your breath.
- Pressing the lower part of your back into the floor while doing crunches will help protect against back injuries.
- Execute each of these exercises in a slow and controlled manner, steering clear of any abrupt or jerky movements.
- If you experience any back pain while doing these exercises, it’s important to stop immediately and consult a professional for guidance.
1. Pelvic Tilts
Lie on the floor with your knees bent and gently press your lower back into the ground. This action will help flatten your back and engage your abdominal muscles. Tilt your pelvis forward to create a small gap between your lower back and the floor. Keep the movement small and controlled, focusing on the lower part of your back. Hold this forward tilt for a few seconds, then rock your pelvis back to return to the starting position by pressing your lower back into the floor. Once you’re comfortable with this motion, you can try doing tilts while riding your bike—I’ve found it to be an effective way to relieve back tension on long rides.
Aim for 10 repetitions, performing each one slowly and with control.
2. Roll Ups
Starting in the same position as the Pelvic Tilts, press your lower back into the floor. Gradually lift your hips toward the ceiling, lifting your spine off the ground as you do so. Hold this elevated position for a count of five. When lowering back down, do so slowly and deliberately, envisioning each vertebra gently returning to the floor one at a time, allowing your spine to lengthen.
Perform 10 reps in a slow and controlled manner.
3. Cat
Start on all fours, engaging your abdominal muscles to create a “flattened” feeling in your core. Arch your back upwards toward the ceiling, as if a rope is pulling you up from your belly button. Hold this arched position for a count of two. Then, gently lower your back into a rounded shape, picturing the rope now pulling you downward. Hold this rounded position for another count of two before returning to the starting position.
Aim for 10 repetitions, performing each one slowly and with control.
4. Crunches
Lie on your back with your knees bent and feet flat on the floor, gently supporting your head with your fingertips. Press your lower back into the ground and maintain that engagement throughout the exercise. Crunch upward by lifting your shoulders off the floor, keeping your head elevated and your neck relaxed—picture an apple resting under your chin. Ensure you don’t rise higher than 30 degrees, and maintain tension in your abdominal muscles. Lift for a count of three, hold at the top for two seconds, and then lower back down, controlling the descent over a count of three.
Perform 10-15 reps in a slow and controlled manner.
5. Back Extensions
Lie face down and place your fingertips on your temples while looking up. Gradually lift your chest and upper abdomen off the floor, creating an arch in your back. Pause for a moment in this raised position before slowly returning to the starting point.
Aim for 10-15 repetitions, ensuring each one is done slowly and with control.
6. Plank
Get into a push-up position, but instead of balancing on your hands, rest on your forearms and elbows. Engage your core, aiming to create a straight line from the top of your head down to your heels. Be careful not to let your hips sag or lift your butt too high. Keep your form strict and hold this static position.
Aim to maintain this hold for 30-60 seconds.
7. Superman
Begin on all fours, ensuring your abdominal muscles are engaged and your back remains flat. Once you feel stable in this position, lift your right hand forward while extending your left leg behind you. Hold this elevated position for a moment, then return slowly to the starting stance. Switch sides and repeat the movement with your left arm and right leg.
Alternate for 20 reps.
8. Sideplank
Lie on your side, stacking your feet directly on top of one another while supporting your weight on the forearm and elbow of one arm. Just like in a standard plank, aim to create a straight line from your shoulder to your foot. To prevent your body from rotating downward, extend your other arm upward toward the ceiling.
Hold this position for 15-30 seconds on each side.
9. Child’s Pose
This pose, inspired by yoga, is wonderfully relaxing and provides an excellent stretch for the lower back. Begin by kneeling and sitting back on your heels. While keeping your backside connected to your heels, gently lean forward and rest your forehead on the floor. If you find it difficult to keep your hips down, place a cushion between your bottom and your heels for support. Breathe deeply and relax into the pose, extending your arms out in front of you or letting them rest by your sides.
Hold this position for 30-60 seconds.
10. Low Cobra Pose
This yoga pose focuses on extending the lower back. Begin similarly to a back extension, but this time, rest your elbows and forearms on the floor to support your upper body. Picture yourself as the Sphinx. Take deep breaths and allow yourself to relax into the stretch.
Through my blog, I aim to share insights on the dedication, care, and attention cycling demands, whether you’re tackling a mountain pass, speeding along a smooth road, or refining your bike’s setup. My mission is to provide well-researched, practical guidance that makes cycling more enjoyable, safer, and accessible for everyone with a passion for two wheels.
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