Help preventing lower back pain

Anybody have good tips to prevent lower back pain?

Currently my lower back is the "weakest link."  I don't have an injury, or pain severe enough to keep from daily activities or exercise. But when I go for long bike rides, I feel it in my lower back. When I do yoga, I need to protect my lower back and go easy on some poses because I'm feeling it in the lower back, even trying to use abs, legs, etc for support. On an ordinary day, I might notice that my lower back is a little achy.

Is the advice to strengthen abs good, or is it a myth? What else should I be doing? 

 

 

Yes, there is much to be said for strengthing your core (abs, opliques, and back)...  Strenghtening these muscles can certainly help. 

The obvious advice, is to go easy, work into things slow and ensure that you are doing things correctly.  For the bike make sure that you're bike is properly fitted this is especially important on longer rides.  While cycling you spend a long time in the same position, break it up some, by changing positions, sit up out of the saddle for short peoriods of time to give your back a change. 

Same of course goes for yoga, if you are doing yoga in a class ask the teacher to watch you and describe your problem with back pain.  There are certain poses that if not done correctly will put a lot of strain on the lower back in particular.  One example would be upward facing dog.  The focus should be placed on rolling the shoulders back and bending in the upper back however it's very easy to put a lot of bend in your lower back.  That compression on the lumbar spine can cause lower back pain...

 The important thing is to work in slowly, and if it starts to hurt back off a bit.  If things get really bad, see a doctor.  Probably things you already know, but never hurts to hear them again...

Yes, I have been building up gradually in running, cycling, and yoga. Slowly enough to get impatient, but slow progress is much better than injury.  I don't have acute or serious problems, so it's not time for a doc.

I'm looking for more pro-active ways to avoid pain.  Any more recommendations?

I understand what you mean about "slowly enough to get impatient".  Sounds like your doing good, I think the best advice would be strenghten your core.  Add in some exercise for abs, obliques, and back.  I know that adding these exercises in to my workout helped not only with pain, but performance when I started training for triathlons.  Especially in swimming and cycling.

My dad has been having the same problem, and his doctor told him to do crunches every day.  I bought him a workout mat for his house and a nice ball and his back pain has improved a lot!  Try doing some core strengthening exercises and that should help.

I have had two back surgeries and there are some exercises that just don't work for me.... like pilates. I can't lay on the floor and do a whole workout on the floor. But I can do dead lifts with about 30lbs and that strengths my lower back - I also can do crunches on an incline table.  My point is to find exercises you can do to build up your core but be aware that there are many ways to work out and that some positions might irritate your weakness. Everyone is different. You will need to find what is most comfortable for you.

I have an amazing chiropractor and I would start there.  Often because of fatigue the muscles around the lower back and the back itself will fuse together and stop moving due to fatigue.  You have go to get them moving as designed first then begin to strengthen them.  Usually the chiropractor is a great resource of exercises to do to gain the strength back there that you need.  You gotta loosen it up fand get it moving again first before you can begin fixing it.

When I do pilates class, we do a lot of exercises where we lay on our stomachs and do different things with our arms and legs which help the lower back. I have heard a number of times that while strengthening the abs is good, it's equally important to strengthen the other parts of your core as well. I will have to look online for some links that explain these exercises, but if you are interested, PM me and maybe I can help. I have noticed that since doing these back exercises on a regular basis, my lower back NEVER hurts during that TOTM, and it used to be awful for me.

strengthening your core muscles including your lower back helps keep your back in alignment and prevents injury.  my back is probably one of the strongest areas on my body now...and i dont have back aches or back issues anymore.

I know all about this unfortunately, right now I'm having to rest because of back pain!  I've been through physical therapy 3 times now for my back.  Slow and steady exercising can make a difference.  Don't give up on the cycling.  At one point I was riding a lot and when I started my back felt it, but it got stronger eventually.  Strengthening and stretching are key but be careful what exercises you do.  Some put a lot of pressure on the spine and can be damaging in the long haul.  I read a good article in men's health recently about some new research by a prominient spine researcher.  Wish I could remember what issue or month it was.  The thing i remember most was back extensions and any move that puts a lot of force or twist on the spine is dangerous.  It said stick to static poses like planks for example.  If I can find a link I'll post it later.

I am a chronic back pain sufferer.  I have had a very major back surgery and never thought I would be really able to exercise, however with patience and persistence I have really improved my back strength and decreased my back pain.  When I joined the gym less than 2 years ago I could not do one crunch or sit up, however the trainer of the core class I took had us start on stability balls and then we went to the floor.  I can now do 50+ classic sit-ups in a minute.  Now, I did and still have some degree of back pain every day, especially after I exercise, this usually resolves by the next day.  What I am trying to say is Core strength can significantly decrease back pain and prevent injury.  Pain is not necessarily a symptom of injury, but can be a result of using muscles that are unaccustomed to exercise.  I can also now squat 90# and dead lift 80#.  Take it easy, but do push your self.  Oh, by the way I can now ride 15 miles on my bike.