back pain

Hi Matt,

Here are some ideas. You don't need to do all of these, but they will certainly strengthen your core area.

First 4 weeks:
[font=Helvetica]
[/font][font=Helvetica] Hyperextension on ball - [/font][font=Helvetica]3 sets of 12 repetitions
Crunch on ball - 3 sets of 12 repetitions
Side bend on ball - 3 sets of 12 repetitions
Superman - 3 sets of 12 repetitions
Jack-Knife sit-up - 3 sets of 12 repetitions[/font]

Next 4 weeks,
[font=Helvetica]
[/font][font=Helvetica]V-up - [/font][font=Helvetica]3 sets of 12 repetitions, if more resistance is required may be held between the legs
Barebell back extension - 3 sets of 12 repetitions, increase weights gradually
Lying Twist - 3 sets of 12 repetitions
Inclined sit-up - 3 sets of 12 repetitions
Contralateral Superman - 3 sets of 12 repetitions[/font]

Next 4 weeks,
[font=Helvetica]
[/font][font=Helvetica] Bent knee good morning - [/font][font=Helvetica]3 sets of 12 repetitions
Crunch up - 3 sets of 12 repetitions
Side bend - 3 sets of 12 repetitions, use weights if more resistance required
One arm straight leg dead lift - 3 sets of 12 repetitions, increase weights gradually
Leg-hip raise - 3 sets of 12 repetitions[/font]

Best regards,

Michel
www.freetrainingplan.com

mattman51790 said:

Okay I havent lifted any weight and my lower back hurts....I have been riding harder, and I do have a little excersice I learned when I used to do hurtles for track. You lay down on the ground with your arms out and palms up, than you swing your left leg into your right arm and you will hear the pop, than the same the other way. Well it's helped but lately the pain keeps comming back. Any suggested excersiese or stretch?

Thanks,
Matt

I've had back problems before and I always try to stretch out my back before I do anything now. One of the stretches that helps me is I lie on the ground or a bed chest down and with my hands in a push-up position, I push my upper body up while keeping my waist and lower body flat so my back arches. It gives me a good stretch. Also if I ever have to fly I make sure I prop a small pilloe behind him to keep my back arched. If not, it really tightens up.

I used to have chronic pain in my lower back. I got really good at 'popping' it like the OP described and in other ways. Always it only gave relief for a few minutes. Finally I found out about doing back bridges. I've heard negative things about it, and you do need to be careful and work your way in to it slowly, but it has really worked for me. Cured my sore back, and now whenever I stress my back and start feeling a twinge down there, I do bridges for a couple of days and it clears right up.

To do it, you lay on your back, bend your knees to draw your feet up as far as is comfortable. Then you reverse your hands and place your palms on the floor to each side of your head- your fingers should point towards your shoulders. Then you gently push up and arch your back, pointing your hips toward the celing. Only go as far as is comfortable, and only hold it as long as is comfortable. This isn't about "no pain, no gain"- if it hurts very much at all, you're going to far. Do 3-4 of these morning and evening, slowly increasing the arch in your back and the length of time of the stretch until you're pain free.

Again, it's not for everyone, but it sure has worked miracles for me.