Back pain

Bump.

Had a terrible pain in my mid/lower back this morning after the usual 5-mile commute. Never had this before, but thinking it may be a combination of a month off over Christmas and a new Chrome bag (used to use a regular rucksack).

Ibuprofen has sorted be out for now, but I'd prefer it not to happen again. How can I build up this 'core muscle strength'? I've never set foot in a gym, but am very willing to start if it will help me to keep my back in order. Any suggestions gratefully received!

For starts try Good old fashioned push-ups. An excellent upper body excercise, aswell as Shoulders, chest & arms it also heavily targets abdominal core muscles.

The more muscles you stress in one go the faster you get muscle development, making push-ups excellent.

In addition to that try 'prone bridges' derived from yoga it is extremely simple yet intensive:

you just hold the position. Same goes for side bridge/plank

Plus repeated reps of this for your lower back/glutes:

Bit like a upside-down cock thrust, its almost too easy.

Its hard to target lower back without weights or a reverse incline bench. If you get access to weights, learn to do deadlifts, number 1 exercise for total body health & strength, especially for us cyclists who dont need the quad emphasis of squats so much.

All of the above are good things to prime yourself.