Originally Posted by Farleyv
I have just gotten back into riding after over 35 years.
I am 59, female and in good physical health. Except for I guess my muscles in the lower part of my back. I guess they call it the "small" of the back just above the kidneys.
Are there any exercises I can do to strengthen these muscles specifically? Everything else is great. Feel great, I am limber...just that.
I get this issue, too, and my massage therapist told me it's because I'm letting my hip flexors and quadriceps get tight. (That is, letting the front of my thighs and hips get tight causes the small of my back to start to ache - I guess things get pulled out of alignment.) I gather that this is a pretty common problem - my MT told me that people typically respond by trying to stretch the lower back, but that this actually makes things worse.
I tried out her suggested stretches and they have been *very* helpful in relieving the lower back aches. Standing quadriceps stretch
Pigeon Pose, from yoga. I make sure to do this after every ride. It is extremely efficient, and gets at all the muscles I'm working while riding.