Learn How to Conquer Back Pain and Improve Your Cycling (and Indoor Cycling)

By Jennifer Sage On February 22, 2012 Under Core training, Form and Technique, General Advice, Outdoor Cycling

I follow a couple of cycling podcasts and blogs, and I’m always impressed with what I hear and read at the Bicycle Lab. Here is an audio interview with the founder of the Bicycle Lab, Victor Jiminez, and the two authors of the book Foundation (Redefine Your Core, Conquer Back Pain and Move With Confidence). The authors are Peter Park and Eric Goodman. I’d pay attention to what they are saying; Peter is Lance Armstrong’s Strength and Conditioning Coach! (Have you seen what Lance is up to lately? Only coming in second in the Panama Ironman 70.3 triathlon.)

On this article, there is also a video posted on a core exercise that targets the back.

We as indoor cycling instructors, as well as our students, especially those who teach or ride a lot, need a lot of core work to counter the flexed riding position we find ourselves in for long periods. Always remember, your core work should be done off the bike to make sure your on-the-bike position is stable and strong.

While you’re on The Bicycle Lab website, poke around – I think you’ll find some interesting articles, podcasts and suggestions!

4 Comments Add yours

  1. Victor Jimenez
    February 22, 2012
    6:28 pm #comment-1


    Thanks for the mention and kind words. Most cyclists, both indoor and outdoor are lacking in adequate functional core strength for cycling. The big problem area are the posterior chain muscles.

    Peter and Eric have come up with some very simple but effective exercises that directly address this issue. So please do give the interview a listen.


  2. Jennifer Sage
    February 24, 2012
    2:38 am #comment-2

    You are welcome Victor.
    I hope I can open the eyes of some instructors to some additional cycling sources such as your site and Peter and Eric’s. It can only help them in their role as an indoor cycling instructor, especially as they help their students (and perhaps themselves) become outdoor riders. Indoor cycling is such a perfect transition to outdoor riding!

  3. Mitzi Kroc
    June 8, 2013
    1:48 pm #comment-3

    Back pain is not generally caused by a serious condition and, in most cases, it gets better within 12 weeks. It can usually be successfully treated by taking painkillers and keeping mobile.*’,.

    Look into our blog page as well

  4. Barry Edwards
    March 3, 2014
    6:04 am #comment-4

    It is true that back pain can settle on its own but that is not always the case and there are times when manaual therapy and core exercises are needed. Research shows that after first episode low back pain there is a 90% chance of getting it again (Hodges et al 1996) The same authors also showed that multifidus becomes dysfunctional after low back pain and does not spontaneously recover on resolution of pain. Instead it was suggested that specific exercises were needed to retrain the muscle. Multifidus is a deep muscle of the spine and its orientation and fibre type mean that it works best as a stabiliser rather than a prime mover. It was also shown to activate better with the spine in neutral position. The majority of back problems can usually be traced back to prolonged flexed postures which places multifidus in a position of passive insufficiency, and also causes the disc to be displaced posteriorly which in turn causes pain. This is also a reason why the aero posture in some cycle classes should not be encouraged. Many of the participants may well have sedentary desk jobs, placing them in spinal flexion all day. They then drive to the gym in flexion and proceed to spend another 45 minutes in aero posture. Occasionally these same people may then go in the gym after and do crunches (Flexion again). We have a duty to encourage them to ride in a good posture in our classes.

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