I'm specifically looking for some help from a more experienced rider. I did the ride last year for the first time, and I noticed that my back got VERY sore towards the end of the second day. This year it's gotten sore a week earlier, so I'm a tad concerned for the ride itself.
What stretches can you recommend specifically for the lower back that I can do between now and the ride? I'm going to be taking ibuprofin before/during/after the ride to help it, but I'd like to get it as loose as I can in the meantime.
Thanks all! I'm really looking foward to seeing you out on the route!!
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------------------------------- Try not. Do, or do not. There is no try. -Yoda
Try this yoga pose:
Cobra Pose is a very basic backbend that is helpful for folks with lower back pain because it increases spine flexibility. This yoga position for beginners can decrease stiffness in your lower back while strengthening your arms and shoulders.
While easy enough for a beginner, Cobra Pose is good for a variety of ailments and will likely become a part of your regular yoga routine regardless of your skill level. It helps relieve stress, opens your chest up and is a good yoga pose for dealing with menstrual irregularities.
Cobra Pose
1. Start on the floor in a lying down position, face down resting your head on your arms.
2. Look up and begin to raise your head. With your hands palm down, shoulder width apart, slowly raise your upper torso.
3. Let your lower back do most of the work as you bend backwards and straighten your arms.
many low back problems stem from tight hamstrings (I know from experience). Stretch out your hamstrings at every rest station and do a counter stretch for your quads. Many people do not peddle correctly and use 100% quads (all downstroke). Try doing tight little circles which utilize both your hamstrings and quads. for pain relief you can use both tylenol and advil, but alternate them. i.e. Take one advil at 8 am; Tylenol at 10am; Advil at noon; Tylenol at 2 pm etc. Do not wait to get sore and don't chase the pain; stay ahead of it with this procedure. After 5 knee surgeries I have the routine down pat and it works!
Body pain of any sort on the bike is most often caused by a bike that doesn't fit the rider. It's likely too late now but you should go to a fitting session and make sure that you bike fits you, and you fit it...
It will cost you time and money but if you plan on doing a lot of riding it is well worth it.
I just had my bike fitted this morning and there were many adjustments made. what I thought was a good fit before ended up causing some feet issues and now I am much more confortable on it.
