stretches??

[audreytatou]

thanks for the info guys I will try yoga and try and do some spinning after ride and I think I might need a propper bike fit....thankyou soo much

[OakLeaf]

You know what's been the best thing for my low back? Inversions. Headstands and handstands. Obviously, leading up to those have been all the postures that have brought me to the point where I could balance upside down - Camel, Bridge, Wheel, Dog (both downward- and upward-facing).

But inversions are all about spinal alignment IME.

[Seajay]

I have a really whacked out back and hips. I'm extremely wary of aggressive yoga style stretches until one is quite advanced. I've been injured in every yoga class I've ever done. IMO I'm sure yoga is great for fitness..I just don't happen to believe its for rehab.

That said...here are my faves. They are really gentle. Not meant to be aggressive or painful at all If you go to this website...find HIP FLEXOR STRETCH, PELVIC TILT EXERCISE, and PRESS UP BACK EXTENSIONS.

This one for the lower glutes has been great for my back.

My 2c

[limewave]

I use "The Stick."

It's awesome. Has made a big difference in stretching out my muscles and helping with flexibility.

[audreytatou]

Thankyou for ll the suggestions I do enjoy yoga and will explore that further. I actually have to drive 20k's to get to my beautiful bike track...where I live its all hills and mountains and I wanted to get my fitness up before I tackled them...I tend to ride in late afternoon post house work cooking etc etc and by the time I get home from my ride I just feel like...sleeping and/or massage lol..but will try and change that habit...also its a bit difficult doing yoga headstands in the carpark...but ...maybe not...would certainly attract attention....prob not , but I will check out all your suggestions and thankyou soooo much luv this forum.

[TrekTheKaty]

I've had lower back problems and I "ditto" the inversions--I even have an inversion table.

I also recommend yoga, but agree you need to be careful and find a reputable studio for beginners. The stretches you don't like or can't do are probably the one you need the most.

Another thought--don't think only "lower back stretch." Tight hamstrings, pelvis and hip flexors can cause back pain.

I have a great stretching routine I do every morning and evening, but also hesitate to give specifics since it was designed by a physical therapist for my specific problems.

[Velocivixen]

I love the yoga pose called "Childs pose". You can search for an online video. Provides a great stretch for the lower back.