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Try these tips to prevent back pain:

โ€ข Get a proper bike fit – ensure your bike is the right size and set up for your body

โ€ข Strengthen your core – planks, bridges, and bird dogs are your friends

โ€ข Stretch regularly – focus on hip flexors, hamstrings, and lower back

โ€ข Mix up your riding position – stand up occasionally and change hand positions

โ€ข Build gradually – don’t overdo mileage or intensity too quickly

โ€ข Maintain good posture off the bike – especially if you have a desk job

โ€ข Use a foam roller to release tight muscles pre and post-ride

Remember, a strong, flexible back is a happy back. Keep riding and stay pain-free! ๐Ÿšดโ€โ™‚๏ธ๐Ÿ† Building strength in your upper back will help not only with discomfort whist riding but will also hep with your posture.

Try this simple workout and let me know how you get on? If you would like to join my eight week Pilates stretch and strengthen course for cyclists

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