Back Problems / Bag Support

I've been experiencing mid/lower back pain, and often neck pain, on and off my bike for a while now. I've been seeing a physio/doing pilates exercises for the past few weeks and it's beginning to get a bit better. I basically have tight thigh muscles, rounded upper back, slumped lower back, and a twisted pelvis (when standing), and amongst the various stretches and exercises I've been doing most days, I'm using a foam roller on my thigh/mid-back.

J

Don't forget your calves.

I have a permanent back injury that i pick up working with disabled people. Like you I keep on top of it by doing stetches and strengthing excercises (although I can sometimes strain my back and then t takes me six weeks to get it back in shape again :( .

I've seem to natrually have quite tight calves and have noticed that this can affect my back problems. So i make sure i stretch my calves daily too, using this technique

http://sanfranciscocrossfit.blogspot.com/2008/11/your-calves-are-tight-bro.html

I also find acupressure/trigger point release can help too. Get a tennis ball/cricket ball (I use a cricket ball as tennis balls split after a while), lie on the floor and put the ball under you calf. Move it around looking for knots and tension points. You'll know when you've found one - the tighter the knot, the more the pain! Leave the ball there for about 30-60 seconds and continue looking for more. Do do this trigger point realase for you glutes too which i find can also get quite knotty/can cause an increase in back tension

I have found that if you stretch your calves, hamstrings and quads, basically all my leg muscles, it seems to have a really positive effect on my back problems.

Here's a partically effective quad stretch from the same blogs as above. You'll know is so effective cuz it's so painful :)

http://sanfranciscocrossfit.blogspot.com/2008/12/doode-wheres-my-quads.html

Good luck