Certified Trainer Explains Low Back Pain While Cycling | Part 2

Low back pain while cycling often traces to tight hamstrings or weak posterior chain muscles pulling on the connected low back through the bad neighbor theory.

• Bad neighbor theory — Low back feels the strain when hamstrings reach end range each pedal stroke even with proper saddle height [02:31]

• Active leg raise — Raise straight leg to 90 degrees on back to test controllable hamstring mobility [03:50]

• Standing hamstring stretch — Single leg on box held 60 seconds daily builds range without forcing passive pulls [05:51]

• Wall tap drill — Hinge hips back to nearly touch wall while keeping neutral spine to practice safe hip hinge [09:07]

• Trap bar deadlift test — 10 bodyweight reps confirm adequate posterior chain strength if low back never limits the set [10:09]

• Weekly training frequency — Two hip hinge sessions per week improve strength without interfering with bike volume [11:59]

• What distinguishes true mobility from passive flexibility in leg raises?

• How frequently should hip hinge exercises be performed each week?