Lower back exercises for out of the saddle road climbing

[Doug]

Hey all,

In doing some long out of the saddle climbing, say 40 mins up 2000' over 5 miles, lower back fatigue
is my limiting factor. It's not pain per se, but straight on fatigue, which then goes to the point
of pain of course. My aerobics and legs are getting shortchanged by my back.

Sure sitting helps alleviate the fatigue, but in climbing the steeper, longer, steadier hills I'm
doing lately, I have to stand for long stretches at a time, well over 30 mins many times.

What specific exercises are good to improve lower back muscle stamina?

I do lower weight/higher rep gym training as it is. But only one machine that works my lower back.
The typical "lower back extension" machine. It involves sitting with a push bar resting against the
rear of the shoulders, with rotation backwards at the waist. I work up to 210 pounds, 3 x 20 reps,
with extension from 90 at the waist to lying flat. Stretching before of course. But apparently this
is not enough lower back work.

Not specifically a racing Q, but I think this group is the best of the .bikes for it.

Thanks, Doug

[Clyde]

On 10/10/03 2:16 PM, in article mo7eov4rd2apgkeuo4q0hi5689bpl3r3ol@4ax.com, "Doug"
<pub-rz@socal.rr.comXXSPAMXX> wrote:

> Hey all,
>
> In doing some long out of the saddle climbing, say 40 mins up 2000' over 5 miles, lower back
> fatigue is my limiting factor. It's not pain per se, but straight on fatigue, which then goes to
> the point of pain of course. My aerobics and legs are getting shortchanged by my back.
>
> Sure sitting helps alleviate the fatigue, but in climbing the steeper, longer, steadier hills I'm
> doing lately, I have to stand for long stretches at a time, well over 30 mins many times.
>
> What specific exercises are good to improve lower back muscle stamina?
>
> I do lower weight/higher rep gym training as it is. But only one machine that works my lower back.
> The typical "lower back extension" machine. It involves sitting with a push bar resting against
> the rear of the shoulders, with rotation backwards at the waist. I work up to 210 pounds, 3 x 20
> reps, with extension from 90 at the waist to lying flat. Stretching before of course. But
> apparently this is not enough lower back work.
>
> Not specifically a racing Q, but I think this group is the best of the .bikes for it.
>
> Thanks, Doug

BEER DRINKIN!!!!!!

[Doug]

I like straight-legged dead lifts, and regular back extensions.

"Doug" <pub-rz@socal.rr.comXXSPAMXX> wrote in message
news:mo7eov4rd2apgkeuo4q0hi5689bpl3r3ol@4ax.com...
> Hey all,
>
> In doing some long out of the saddle climbing, say 40 mins up 2000' over 5 miles, lower back
> fatigue is my limiting factor. It's not pain per se, but straight on fatigue, which then goes to
> the point of pain of course. My aerobics and legs are getting shortchanged by my back.
>
> Sure sitting helps alleviate the fatigue, but in climbing the steeper, longer, steadier hills I'm
> doing lately, I have to stand for long stretches at a time, well over 30 mins many times.
>
> What specific exercises are good to improve lower back muscle stamina?
>
> I do lower weight/higher rep gym training as it is. But only one machine that works my lower back.
> The typical "lower back extension" machine. It involves sitting with a push bar resting against
> the rear of the shoulders, with rotation backwards at the waist. I work up to 210 pounds, 3 x 20
> reps, with extension from 90 at the waist to lying flat. Stretching before of course. But
> apparently this is not enough lower back work.
>
> Not specifically a racing Q, but I think this group is the best of the .bikes for it.
>
> Thanks, Doug

[John Forrest To]

On Fri, 10 Oct 2003 21:16:51 GMT, Doug <pub-rz@socal.rr.comXXSPAMXX> wrote:

> What specific exercises are good to improve lower back muscle stamina?
<snip>
> But only one machine that works my lower back. The typical "lower back extension" machine.

There are many exercizes that work the lower back -- you shouldn't limit yourself to some machine.
Deadlifts, squats and stiff-legged deadlifts are some -- on the latter keep your knees very
slightly bent.

Plus various forms of back extensions, such as on a bench, crouched over a swiss ball, etc.

JT
*******************************************
NB: reply-to address is munged

Visit http://www.jt10000.com (http://www.jt10000.com/)
*******************************************

[Dan Connelly]

You don't even need equipment. A combination of back flexibility and strength, both of which are
important, can be achieved using a variety of basic yoga poses. Upward dog, cobra, locust, wheel,
and bridge are a few. Also you probably want to toss in a few twists.

Dan

John Forrest Tomlinson wrote:
> On Fri, 10 Oct 2003 21:16:51 GMT, Doug <pub-rz@socal.rr.comXXSPAMXX> wrote:
>
>
>>What specific exercises are good to improve lower back muscle stamina?
>
> <snip>
>
>>But only one machine that works my lower back. The typical "lower back extension" machine.
>
>
> There are many exercizes that work the lower back -- you shouldn't limit yourself to some machine.
> Deadlifts, squats and stiff-legged deadlifts are some -- on the latter keep your knees very
> slightly bent.
>
> Plus various forms of back extensions, such as on a bench, crouched over a swiss ball, etc.
>
> JT
> *******************************************
> NB: reply-to address is munged
>
> Visit http://www.jt10000.com (http://www.jt10000.com/)
> *******************************************

[Steven Bornfeld]

Doug wrote:
> Hey all,
>
> In doing some long out of the saddle climbing, say 40 mins up 2000' over 5 miles, lower back
> fatigue is my limiting factor. It's not pain per se, but straight on fatigue, which then goes to
> the point of pain of course. My aerobics and legs are getting shortchanged by my back.
>
> Sure sitting helps alleviate the fatigue, but in climbing the steeper, longer, steadier hills I'm
> doing lately, I have to stand for long stretches at a time, well over 30 mins many times.
>
> What specific exercises are good to improve lower back muscle stamina?
>
> I do lower weight/higher rep gym training as it is. But only one machine that works my lower back.
> The typical "lower back extension" machine. It involves sitting with a push bar resting against
> the rear of the shoulders, with rotation backwards at the waist. I work up to 210 pounds, 3 x 20
> reps, with extension from 90 at the waist to lying flat. Stretching before of course. But
> apparently this is not enough lower back work.
>
> Not specifically a racing Q, but I think this group is the best of the .bikes for it.
>
> Thanks, Doug

When I lifted, dead lifting seemed to make my back cramp earlier on long climbs. I read
about that time that the better approach was abdominal exercises--that weak abs put
additional stress on back, which takes plenty of stress anyway. I emphasized ab exercises,
and it seemed to help. Just my 2 cents.

Steve

[Dan Connelly]

Eric Wohlberg is famous for doing insane amounts of abdominal work -- hundreds of sit-up a day. It
allows him to support his rather extreme position.

Dan

Steven Bornfeld wrote:
> When I lifted, dead lifting seemed to make my back cramp earlier on long climbs. I read about
> that time that the better approach was abdominal exercises--that weak abs put additional
> stress on back, which takes plenty of stress anyway. I emphasized ab exercises, and it seemed
> to help. Just my 2 cents.
>
> Steve

[Tritonrider]

>From: Steven Bornfeld marstev2nogarbageplease@earthlink.net

>When I lifted, dead lifting seemed to make my back cramp earlier on long climbs. I read about that
>time that the better approach was abdominal exercises--that weak abs put additional stress on
>back, which takes plenty of stress anyway. I emphasized ab exercises, and it seemed to help. Just
>my 2 cents.
>
>Steve

A lot of times what seems to be a weakness in the lower back is actually an abdominal weakness. I
ended up with a massive muscle imbalance in this area. I loved to deadlift, bent row, seated row,
and do "good mornings" . I didn't do anywhere near as much ab work and had touble with back pain,
until I shifted the emphasis to abs. On a road bike, getting rid of ANY potgut you have is key to
sparing your back. If you've got fifteen pounds of blubber hanging over the top tube your back,
shoulders, and arms are getting killed. Struggling with the lower back also stresses the hip
flexors making your pedaling tight which increases the fatigue factor also. Lose the gut, if you
have one, and work the abs hard. Bill C

[Raptor]

Doug wrote:
> I do lower weight/higher rep gym training as it is. But only one machine that works my lower back.
> The typical "lower back extension" machine. It involves sitting with a push bar resting against
> the rear of the shoulders, with rotation backwards at the waist. I work up to 210 pounds, 3 x 20
> reps, with extension from 90 at the waist to lying flat. Stretching before of course. But
> apparently this is not enough lower back work.

Same problem, same solution here. However, your abs might be weak. I'm not quite up on the
biomechanics, but I'm told (as a certified exercise instructor (easy to get, not as rigorous as a
personal trainer)) that you should avoid muscle imbalances. So strengthen your abs. (If situps or
crunches don't feel hard to do, you're not doing them right.)

I believe my thorough strength work for my core muscles has helped decrease my lower back fatigue. I
haven't done enough long riding lately to be sure though.

--
--
Lynn Wallace http://www.xmission.com/~lawall "I'm not proud. We really haven't done everything we
could to protect our customers. Our products just aren't engineered for security." --Microsoft VP in
charge of Windows OS Development, Brian Valentine.

[Erik Saunders]

everyone who said to strengthen your abs is dead on... you should try to have a total 6 pack... do
crunches and all that for sure... once you have built a reasonable amount of ab strength then it is
time to hit the AB WHEEL!.. not the sissy ones with spring assist, just an axle and a wheel... this
will kick your ass because it requires strength AND flexibility... it will take a few weeks to work
up any respectable number of reps in each set, so dont start out doing more than you can do or going
out further than you should (you will know when you have gone out too far!)...the ab wheel makes you
use your abs and low back equally to support your torso while you roll out- great for cycling... it
also works your pecs and the 3rd head of your triceps in a unique way that is especially beneficial
for supporting your body on the bike...

cyclists are athletes like any other- core body strength is just as important for us as any other
competitive athlete... so work hard to strengthen your "core"- all the muscles that attatch in any
way to your pelvis... this will be the key to good form despite fatigue and providing a stable
platform through which to transmit force to your pedals...

[Tritonrider]

>From: eriksaun@aol.com (erik saunders)

>once you have built a reasonable amount of ab strength then it is time to hit the AB WHEEL!.. not
>the sissy ones with spring assist, just an axle and a wheel... this will kick your ass because it
>requires strength AND flexibility... it will take a few weeks to work up any respectable number of
>reps in each set, so dont start out doing more than you can do or going out further than you should
>(you will know when you have gone out too far!)..

Just a note after having had shoulder surgery, be careful not to push it with this. It's a solid
exercise that involves a lot of upper torso muscles, but it can bite you too. Be careful and err on
the conservative side. Bill C

[Paulo]

Hi,

I have the same problem. After 2-3 hours by lower back kills me. This is regular terrain or
climbing. My position seems correct. My lower back was just weak. I have begun core strengthing
exercises. Here are a few links to some exercises that seem to help. Some are very tough at first,
but after a week or so you start to notice you can hold a position longer, or use more
flexibility, etc..

http://www.ultracycling.com/training/core_strength.html

http://exercise.about.com/library/weekly/aa021201a.htm

http://exercise.about.com/library/Core/bl_core.htm

I do the cruches with my "ab roller", also back extensions and the "plank" exercises.

You really feel the effects on your core after doing these. I hope over the next few weeks as I get
stronger I will notice less fatigue and lower back pain.

Good luck!

Paul

[Kurgan Gringion]

"PaulO" <aerea51@mindspring.com> wrote in message
news:vYdib.23710$Eo2.18005@newsread2.news.atl.earthlink.net...
>
> I do the cruches with my "ab roller",

Oh dear.

(nod to R. Chung)