Morning Back Stretching definitely works for me!

[willowstreetguzziguy]

I started a thread recently questioning the bolt upright riding position and mentioning that I liked a 65 degree forward lean. I also brought up the fact that I had lower back problems and how "Morning Back Stretches" really helped me each day that I did them.

Well, yesterday I forgot to do my back stretches. As the day wore on, my back began to act up and by the end of the day, it was starting to hurt. So before I went to bed, I laid on the floor and stretched my back before going to bed. I did my back stretches in the morning before heading off to paint a house. It's now 24 hours and I worked hard today. Last night I was worried that I would have to work with back pain today. Well, never once did I think about my back anytime today! It felt great! The back stretches definitely work for me!

[lucydad]

That's great!  I need a solution for back muscle cramps and the V7R after 100 miles.  Heat aggravates a lot.
Been working core muscles.  I also pay a lot of attention to posture especially on the Guzzi.  Not such a big deal on the Triumph.

[sign216]

OK, I'm slow.  Can you spell out what the stretches are?

[willowstreetguzziguy]

All of these are done laying with my back on the (carpet) floor.

1.)  do a pelvic tilt 20x

2.) grab both knees and pull to chest and hold for 8 seconds (do this 6x)

3.) with knees bent, tilt knees to each side as far as possible (alternate 6x each side)

4.) with knees bent, put left knee over right and pull left as far as possible (alternate 6x each side)

[jumpmaster]

All of these are done laying with my back on the (carpet) floor.

1.)  do a pelvic tilt 20x

2.) grab both knees and pull to chest and hold for 8 seconds (do this 6x)

3.) with knees bent, tilt knees to each side as far as possible (alternate 6x each side)

4.) with knees bent, put left knee over right and pull left as far as possible (alternate 6x each side)

I'm not a physical therapist myself, but my PT would add - hold each stretch (except pelvic tilt) for at least 10-15 seconds on each repetition.  Yes, this means the whole routine can take 10 to 15 minutes instead of a couple of minutes, but in my experience it is worth the extra time.

[willowstreetguzziguy]

I agree.

[slowmover]

 How long have you had a weak back? ....wait for it

[Toecutter]

Dude with some serious spine issues here (not gonna list 'em, they're in another thread if you care)

I wanna suggest a stretch to add to this, for all you other cripples. Dunno what it's called, let's call it a "lazy toe touch" (note that there is no actual toe-touching.

-Legs bent slightly... not straight, not locked... just slightly bent.
-Feet shoulder width apart, toes pointing forward
-let you upper body "hang" towards the floor. Relax everything. Upper body should be a limp noodle, arms hanging towards toes. Don't bounce. Just...hang. Breathe in and out deeply and slowly. You'll feel it in the top of you butt muscles and lower back.
- To stand up, bend knees more and slowly stand at the same time.

Repeat as often as wanted. This one is awesome in the shower in the morning.

[normzone]

How long have you had a weak back?

Oh, about seven days ?

[ChuckH]

I agree.  My wife and I started Yoga classes almost two years ago.  We attend three times a week when we are in town.  We got into it for balance and flexibility.  At our ages (83 and 77), those things are very important. 

Virtually all of the stretching exercises discussed above are included in each of our one-hour classes.  Every area of the body gets a really good stretching out.

Lastly, the other area of improvement we've noticed is in upper body strength.  Many of the Yoga positions require supporting a good portion of the upper body with the shoulders, arms, hands and wrists.  That forces those body parts to become stronger.  Try holding a one-arm plank (the push-up position) for four or five breath cycles (15+ seconds) on each side.  It's a real test.

[Adan]

My back used to go into spasm 3-4 times a year.  I finally arrived at the theory that I was injuring myself getting out of bed.  Now I stretch in bed before even getting up to pee.  Then more thorough stretching on the floor after peeing.  Back spasms are a thing of the past for me.

Of course it might also have been a herniated disk that healed on its own.

[Toecutter]

A week? Lucky bastard... when mine goes, I *average* about 5-6 months.

[redrider]

Inversion table, Pilates roll downs, leg pulls and Cal-Mag citrate supplements. The leg pull is done before rolling out of bed. Lying flat on the mattress, bend one knee while sliding the foot toward your butt. Once the heel touches the glute, grasp the knee with both hands and continue to bring the knee to your chin. Hold for 20-30 seconds. Release slowly by reversing the wind-up.

[Nic in Western NYS]

I don't have a back problem but used to get random pain episodes, the worst of which landed me in bed for a couple of days.  No big deal except very painful and debilitating.  Now I do back exercises in my morning routine and so far no back pain episodes for the last year since i started.  I made my exercise up so I don't think it has any credibility but I call them 'reverse crunches' and it's on my stomach, slowly lifting head and legs a few inches off the ground at the same time.  Nothing jerky, nothing too stretchy.
Anyway, it has worked for me.  Take care of those backs with whatever works!

[dguzzi]

I got that normzone, maybe I'm the only one!