So generally – but especially after falling down some stairs 18 months ago – I’ve a pretty tight back and shoulders, mainly low back but all over. Sitting at a desk all day doesn’t help, obviously.

I’m thinking that I need to do *something* more frequently to help it. I’m not sure whether something should be just more gentle riding (which does help), or joga, or pilates, or something else. Any recommendations?

I’ve had a stiff lower back for years. Tried all sorts. Many stretches and bits of kit just not touching it.

Hard cycling plus seated position has been a bad combination for me.

However this has worked wonders for me:
back stretcher

Backs are complex of course and you need to get professional help which can sometimes be easier said than done.

Yoga is excellent for this sort of stuff, but the main thing is to get yourself moving more- so whatever you enjoy doing the most, do that, as it will be the thing you are more likely to keep up.

Are you getting pain at work? If so then set an alarm for every20-30 mins on your phone to remind you to do *something*, whatever that may be. Standing up, shoulder rolls, arch your back- literally anything. Even if it’s just a little bit of movement, it will help. Joints need to be moved in order to distribute much needed O2 and nutrients, as the inside of the capsule does not have a blood supply and therefore relies on regular movement for all the good stuff to be circulated around from the edges of the capsule to the inside. Without it they will stiffen up and become painful.

https://www.britishcycling.org.uk/knowledge/training/off-the-bike

[video]https://youtu.be/XNN3K2qj-L0[/video]

http://singletrackworld.com/forum/topic/begone-lumbago

Suffered with lower back pain on and off for the past 20 years after slipping a disc at work. Carrying ladders every day didn’t help either but after taking up running last august I really did suffer and was seriously thinking of sticking to cycling which didn’t cause any problems at all.
There’s a local physiotherapist who specialises in running so decided to give him a go and see if it would help.
He gave me four exercises to do which take 15 mins a day and after about three weeks I can honestly say that my back was nearly perfect, never thought it would be this good again.
Best bloody thirty five quid I’ve ever spent!

what exercises cogglepin?

My low back pain was actually caused by tight hamstrings, quads and glutes. Stretching my back made no difference at all. So worth getting stuck into those as well.

^ same. My friend is a chiropractor and gave me stretches to do. I have far fewer issues than I did but every now and again I have a flare up.

Stretches in the morning and evening at least, and before and after bike rides (I did yoga and saw a physic to get advice on which specific stretches). Weirdly, sometimes I find riding aggravates my bad lower back, and sometimes it helps it. Sitting at a desk all day is the ultimate killer for me though. I now use short stems so my position is more upright – this seems to help a bit as sitting more upright is what I was naturally tending to do to relieve the pain mid ride. It also feels bloody great in terms of bike handling. Running 35mm on both my bikes. Good luck whatever you do. Lower back pain is grim.

I’d definitely recommend you book to see a physio so they can identify the cause. Could be a lot of things.

I have to manage my lower back quite a bit – the cause of mine was bulged lower discs from weight lifting I’m pretty sure. Playing hockey doesn’t help me either as it twists you up a bit.

I’ve been given exercises to strengthen my core and glutes which has definitely helped – and I have certain exercises I do before biking / hockey etc to stretch things out. Generally helps.

Occasionally I find it’s good to have a sports massage just to loosen things up a bit – but I get them to go easy on the area where the discs were / are bulged.

The exercises he gave me to do are as follows.
Back extensions 3 x 10 reps, Glute stretches 2 x 30 seconds on each side, oblique stretch 2 x 30 seconds each side,
Side planks 4 x 30 seconds each side for strengthening.
As others have said best to see a physio as what works for one may not be right for the next man but I must say the improvement in my case was fantastic and as a by note went back to see the same guy with runners knee ( it band) and he’s sorted that as well.

First, find a good physio.

Your lower back pain is likely a symptom of something else or a combination of things.

1. Tight hamstring, inner thigh muscles, quads.
2. Weak abs that can’t keep the pelvis in check
3. Other back muscles compounding the issue (such as your latisus dorsi pulling on your pelvis.

Combine all of the above and you have me. What worked for me was 8-10 sessions of dry needling, pilates and 12 months later and a couple of hours of stretching and trigger pointing – I am now becoming normal.

In short: physio visit, NOT a chiro. Then prepare to put the hours in.

Abi might help with your stiffness

Go and see a physio and ask if your sacroiliac joint needs manipulating. It’s where the spine meets the pelvis and it sometimes gets out of kilter, causing low back pain. I got it done once when I had pain on a business trip to South Africa and walked out of the physio’s place like a new man. Amazing.

See a physio. They will also be able to give you a massage to get some of the tightness out if there isnt a more underlying issue. And as a above, do the exercises they give you.

I can recommend a couple of places in Durham and Leeds if any good to you.

My low back pain was actually caused by tight hamstrings, quads and glutes

This was the root of my problems. Diagnosed when I went for a proper sports massage from a therapist that knows what she’s doing. The chiropractor just wanted to keep on the hook for regular income.

For me yoga has really helped, both stretching and increasing core strength. Neither which are easy for me after desk job for last 20 years.

Still go for the occasional maintenance massage when I feel things tightening up, my body lets me know when, and yoga is helping increase the time between visits.

In short: physio visit, NOT a chiro. Then prepare to put the hours in.

This. Times a gazillion.

Abi might give you some more stiffness looking at the videos……