The spine, like the rest of our bodies, is designed to move in various planes of motion: flexion, extension, rotation and lateral flexion (‘side bending’). But when we ride, its largely stuck curved forward, or in flexion. Pair this with a sitting working with a hunched spine over a hot mobile or laptop all day and that’s not much variation in movement.
A simple routine of moving the spine slowly through various planes of motion will reap benefits, especially if paired with a 10-minute staple ‘core’ sequence that includes glute max and glutemedius (the smaller muscles at the sides of the hip which stablise us as we ride). A strong mobile back is a happy back and will be much more forgiving as you tick off the miles.