Top four movements for a happy back (from someone who's been there)

As someone who has dealt with chronic back pain for over half my life, I know how frustrating and limiting it can be. That's why I’m excited to share my top four movements for a happy back, especially if you experience back pain, whether sporadic or chronic.

I have MRI scans that make surgeons eager to sharpen their scalpels. However, after years of pain, confusion, and conflicting advice, I've found a non-invasive system that truly works for me. I am now confidently signing up for the bucket-list adventures I used to shy away from, and my hope is that you'll feel strong and supported enough to say yes to your own adventures, as well.

Back pain is complex; it shows up for different reasons and requires different solutions. Let's first assume that you have already been properly fitted on your bike and that you understand the basics of good posture.

If you're like me, you've heard it all for managing back pain: Stretch more. Don't stretch at all. Strengthen your core. Don't round your spine. Build your glutes. You need surgery. You should probably stop doing so much.

While these suggestions can hold some truth, they often lack specificity, so let's get a little more targeted. Many times lower-back pain stems from improper movement of the joints below the lumbar spine (the pelvis and hips) or above it (thoracic spine). Muscles are designed to protect the joints, so when something's not functioning right, the surrounding muscles tighten up. That's why we feel stiff, sore, or stuck. Our first instinctive reaction (as was mine) is to rest or basically stop moving. While there is a time and a place to let things calm down, gentle movement through the hips and spine can speed up the process and help release those tight and painful spots and keep them functioning well for the long haul.

So what does this approach look like? This isn't about just stretching or just strengthening; it's about doing both at the same time through controlled movement. This movement session is designed to build strength through our full range of motion. We will safely take our joints to their pain-free end range of motion, we will own that position, and we will return to the original position.

Here are a few rules to follow so you get the most from the Happy Back Playlist:

1. Always work through your pain-free range of motion. It's tempting to skip ahead to advanced levels, but real progress comes from consistency over the shotgun approach. (Sound familiar?)

2. You should feel better afterward. Each session should leave your back feeling improved. If it doesn’t, revisit Rule 1.

3. Breathe through your movements. Send oxygen and relaxation into those tense areas. This is key!

4. Don't move on too quickly. Only progress to the next level when you can move through the previous level with ease. Patience, grasshopper!

5. Frequency depends on how challenging the movements are for you. If Level 1 is tough, aim to do the session 5–6 days a week. If you're at Level 3, you can maintain progress with 2–3 sessions weekly. (Maintenance will be much easier than getting there; trust me!)

6. Expect full-body benefits. These moves are great for your hips, knees, and ankles too. You might discover some limiters as you journey through these exercises.

You will be amazed at how far you will advance with a 5- to 10-minute time commitment and frequency. Once you're feeling good, keep it up with a few "quick hits" each week.

The Happy Back Playlist

1. ATG Split Squat

Targets: Front and back of the hip

Movement: 2 x 30-second isometric holds per leg

2. Piriformis Pushup

Targets: Side of the hip

Movement: 20 reps per side

3. Low Cossack Squats

Targets: Inner thighs and groin

Movement: 6–8 slow reps per side

4. Wall QL Extensions

Targets: Quadratus Lumborum (deep low back muscle connecting the pelvis to the lowest rib)

Movement: 20 reps per side

My video demonstration of these movements is below; be sure to turn on captions for my instructions as we go through the routine.

https://www.youtube.com/watch?v=p520XERhJls

My back still isn't perfect but I'm also not backing down from 12-hour adventures on my bike. You deserve that same freedom. Let's get you moving with confidence, strength, and joy again.

Invest in yourself. Play for the long game, and don't worry…I've got your back!

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At BaseCamp, we believe that every cyclist has the potential to achieve greatness, no matter where they start. Our mission is to create a community-driven training environment where cyclists and triathletes of all levels can train together, support each other, and grow stronger, faster, and more confident in their abilities. Our cycling training programs are expert driven and tailored to your needs. Whether you're a seasoned pro or just getting started, BaseCamp is where you belong.

Stacey McMickens began her fitness career in 1998 as an ACE Certified Personal Trainer. She then earned her USAC and USAT Level 2 certifications. She has also obtained her Strength Training for Cyclists Certification with Menachem Brodie and was owner and head coach at the FiXX Cycling and Strength Studio in Alexandria, Louisiana, from 2015-2023.

References:

• Jeremiah Biehl, DPT, owner of Reform Physical Therapy

• Melissa Brown, PT, CCVR