Low Back Pain:Self Help Exercises

It's not all bad news: research has shown that cyclists who regularly work on their back flexibility can reduce their risk of experiencing low back pain (LBP).Complete these execises pre/post-ride and 24 hrs after each ride

Diagonal Trunk Stretch

Diagonal Trunk Stretch

While sitting on your knees,place your right hand on the left side of the Swiss ball put your other hand on top of it.The roll the Swiss bal forwards and over to the left to create a diagonal stretch for your right trunk.Hold ofr 5 seconds,rep up to 10 times per side

Single Knee Low Back Roll

Single Knee Low Back Roll

Lie on your back with your right knee bent and heel on your left shine.With your left hand,pull your right knee across your body to twist and 'open' your lower back.Turn your neck towards the right.

Hold for 5 seconds,repeat up to 10 times on each side.

Long Seated Low Back Twist

Long Seated Low Back Twist

Sit with your right leg out stretched in front of you

Bend your left knee then cross your foot over the right leg.

Place your right elbow against your outer left knee and slowly rotate your shoulders to the left,to twist your lower back.Hold for 5 seconds,repeat for up to 10 time each side.