Low Back Pain Solution

Low back pain is a common problem with mountain bikers. Here is a simple 5 exercise routine I use to loosen up the hips and upper back so that the body can move freely at the hips and take the stress off the lower back.

Here is the routine:

– Hip Flexor Stretch X 5 reps

– Tactical Frog Stretch

– ½ Kneeling Ankle MOBS X 20 & T-Spine Twist X 12

– Arm Bar

– Touch the Wall Deadlifts X 10-20 reps

If you currently have low back pain try doing this routine daily for a couple weeks, at which point you can cut back to once or twice a week for maintenance. This routine makes a great warm up for strength training, especially if you have deadlifts or swings in your workout.

-James Wilson-

30 Day Low Back Pain Program

30 Day Low Back Pain ProgramDiscover the simple 3 Step Formula that will reduce low back pain both on and off the bike so that you can ride as long and fast as you want while doing it all pain free. Instantly improve your hip mobility and core strength with the only program designed to target the real causes of low back pain on the trail…too much seated pedaling! In only 30 days you’ll completely change your hip mobility, trail specific core strength and ability to stand up more, letting you ride with less pain and have more fun on the trail.
Learn More

Social Comments:

WordPress Comments:

  1. mtb says:

    Hey James — the video doesn’t quite match the list below it. Are the mobs the part right after the frog? When you list arm bar, do you mean the plank?

    Reply • May 12 at 8:40 pm
    • bikejames says:

      Yeah, I think I changed the routine up when I went to film it because I realized that it was going to take too long to shoot. The printed routine and the video routine are both great, try them both.

      Reply • May 17 at 9:24 am

Add a Comment

Your email is never shared. Required fields are marked *


Follow MTB Strength Training Systems:
James Wilson
Author and Professional
Mountain Bike Coach
James Wilson