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My back hurts when I ride my bike, and I know it's down to the fact that, as a desk jockey IT contractor, I essentially have sod-all strength in my lower back. Or, for that matter, my core in general.
What are the best exercises I can do (at home) to sort myself out a bit?
Oh good, double post, good to see the new forum's working beautifully.
Plank?
Deadlifts ?
The plank
The bridge (two legged and one legged)
One leg, opposite arm Superman
Yoga Abi on Pinkbike & Youtube has some great stuff
https://www.pinkbike.com/news/easy-15-minute-yoga-routine-to-loosen-up-tight-joints-2016.html
https://www.pinkbike.com/news/15-minute-post-ride-yoga-routine-2015.html
https://www.youtube.com/channel/UCC6vO7ouz-wwakvbb_ZZa5Q
P.S. Sore backs in cyclists are rarely because of the back. Chronically tight hamstrings are the usual culprit
It's worth going to a local pilates group for a few sessions. You'll learn the basics and can then carry on doing them at home.
Plaaaaaaaank 🙂