Three exercises to eliminate back pain and ride faster

By Josh Beck
Carmichael Training Systems
11/20/2000

Have you ever been plagued by lower back pain during a ride: You are having a great ride, your legs feel strong, but your back is screaming for rest.

Hours spent hunched over the handlebars with a weak midsection can lead to a "pain above the butt."

The legs perform most of the work in cycling, but the trunk muscles are essential for stabilization and power transmission. The trunk muscles include the anterior abdominal muscles, obliques, and lower lumbar muscles.

Every ounce of energy you apply to the pedals depends on the trunk muscles. They transfer your upper body strength to your legs while pedaling, support your weight, and make you an efficient riding machine — if they are strong. A strong trunk can put more power to the pedals by providing a solid platform for the lower body to push against.

Your trunk muscles are always working while cycling, whether you are in the drops, cruising on the top of the handlebars, or standing. The lower back and abdominal muscles work together to keep the back stabilized. When the trunk muscles tire, your position may change and you may begin to feel pain. As a cyclist, you do not need a “six pack” worthy of a magazine cover, but you do need abs of steel.

Several exercises, including the three basic ones described below, should be done both during the season and off-season to boost your trunk strength.

Crunch time
The first, and most basic, is the crunch. The crunch works the abdominal muscles. While lying on your back on a carpeted floor or soft mat, hold your hands at the back of your head. Half of your hands should be on the base of your skull and the other half should be on the upper part of your neck. Your legs should be bent so that your feet are on the floor and approximately 10 to 12 inches away from your butt.

The range of motion for this exercise is very small. Crunch in an upward and forward manner until your shoulder blades are off the floor. A variation of this can be done with the feet off of the floor.

If the crunch is too difficult, or you have not worked your trunk muscles for a while, keep your hands on the floor at your sides as you perform your crunches. This reduces the resistance your trunk muscles are acting against. As your trunk gets stronger, start doing crunches you’re your hands on your neck.

Remember to keep the motion slow and controlled. Do not bend your neck as you crunch. To prevent over-flexing the neck, imagine softball under your chin.

It's a bird, it's a plane …
The lower back can be strengthened by the Superman exercise. While lying on the floor in a prone position (face down), extend your arms straight in front of you. Imagine your lower back is a pivot and raise your upper body slightly while keeping the lower body on the floor.

The movement is continuous; there is no pause at the top. The range of motion for this exercise is extremely small. This motion is also slow and controlled so you recruit as many muscle fibers as possible in the lower back.

Take sides
The side bend is a useful exercise for strengthening the obliques. While standing with your feet shoulder-width apart, grasp a light weight in one hand.

Keeping your upper body rigid, slowly bend toward the side holding the weight. You should feel the muscles on the opposite side of the body stretch and then contract as you return to the starting position.

This exercise is best done in front of a mirror so you can maintain good form. Be careful not to drop the shoulder down as you bend to the side with the weight.

Another way to target the obliques is to perform a crunch to one side of the body, touching the knee with the opposite elbow.

The trunk muscles should be developed throughout the season. In the off-season, you may want to consider a more intensive program.

During the season, two to three sessions per week using these exercises will maintain trunk strength. Eventually, as your trunk gets stronger, you can increase the frequency of your abdominal exercises.

Elite athletes often work their trunks daily as a part of a regular calisthenics and stretching routine. Repetitions vary depending on the development of your trunk muscles, and remember to always maintain good form. Your trunk is the link between your upper and lower body. Don’t let it become your weak link.

Josh Beck is a Coaching Assistant with Carmichael Training Systems (CTS). CTS is the leader in personal coaching, training camps, and certified products. You can reach CTS via www.trainright.com

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