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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?
headstands
Firstly get yourself an office chair that supports your back properly; in my case this means a good firm pad in the small of the back to make you sit correctly. My employer gave us all new seats with a soft net back (can you believe?) and within a week my back pain came back, I ended up going and fishing my old firm chair out of a skip and having a barny with the personnel manager.
Secondly accept that most cyclists get back pain, especially on long climbs.
Thirdly do some back exercises like planks; it does help to improve muscle tone.
Fourthly check that your bike setup is correct - is it road or mountain? On a road bike you can get a fitting from decent bike shops for around £50. If you're in Lancashire Paul Hewitt is first class and very experienced.
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Pilates has done wonders for my strength and flexibility - no more sore back when riding.
My class is full of guys slightly older than me who have injured their lower back, glad I've hopefully got in early enough to avoid problems in future!
I had a similar problem. I ended up making this list so at least I had a routine to follow. Numbers 1,3,5 are core specific. I can do them all at home ( you will needs some weights and some other stuff but not a full gym )
I expect that I will get a bit of a flaming from the experts, but at least I am doing something which is approx 98.8 % of the battle. My back pain has reduced drastically ( but new bed has also helped with this ).
If I am doing it properly I work through the list sequentially, If I am being a bit slack or on the road in hotels etc I just do Number 1. You may need to google some the terms ( I probably made some up as well ) A pull up bar is needed for some of them but you can substitute, if you have not got one.
Number 1
Lying leg Kicks
Lying Leg Raise
Lying Ass Raise
Weighted rotation
Plank
Hollow hold
Number 4
Pull Ups
Kettle Bell Swing
Deadlift
Dumbbell Curls
Plank
Burpees
Number 2
Reverse Rows
Ab Wheel
Triceps pull down
Weighted squat
Weight Plate Lift
Mountain Climber
Number 5
Hanging leg raise
Leg swing rotation
Plank
Dumbbell chop
Ab wheel
Hollow hold
Number 3
Alternative arm/Leg
Lunges
Kettle bell plank
Kettle bell swing
Crunches
Hollow hold
Number 6
Kettle Bell push ups
Overhead Bar
Fly’s
Pull Ups
Triceps pull down
Weighted squat
Edit : List did not come out in order due to pasting, but you can work out the order I am sure.
Look up Psoas - muscle which causes a lot of back pain in people who sit for long periods.
What are the best exercises I can do (at home) to sort myself out a bit? - That horse bolted a long time ago. Indeed, there is an argument that it was never in the stable.
Pilates and swimming (its worth leaving the house for!). And do it now (unlike me) so you dont have to repair greater damage!
Yoga (camel pose is great for stretching all the muscles that shorten when you're deskbound) and swimming (best thing ever for core strengthening - this is stw so I'm assuming you have a pool at home)
Walking. It's free, and your body is designed to do it. And not just 20 minutes shuffling round the park with the dog, a proper 2-3 hour 8-10mile yomp at a pace that keeps you warm. Focus on lengthening your stride to stretch out hip flexors which tighten when sat at a desk.
And kettlebells for actual strengthening.
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Why would we want to line his dirty doping pockets?
Do all of the above, though pilates or yoga is on the list asap for me, and I would also recommend a "stand up" desk. Started using it this year - a hack made from items from IKEA so now more than £15 - and its been brilliant.
Go to a local pilates class and do 4-6 sessions to get a feel for it. If you like it continue going, or just do the exercises at home once you're confident that you are doing them correctly.
Bookmarked for later
When my back starts hurting from hunched over climbing I find a little stint standing helps a lot
Pilates for me too, join a class to get started and to realise you arent the worst. The pose where you lye on your front arms and legs extended and raise your arm and opposite leg up is a real winner.
Or as said above a good walk where you get your breathing & pace in synch.
And get a gym ball for home use, leave it somewhere you will use it.
What fifeandy says, despite what chakaping says.
Is a good book, full of stuff that's very specific to cycling but also relatively quick and easy to do.