I have always had a little trouble maintaining a good position on the bike when riding in the drops or pretty low. I usually find that I am using my arms more than I probably should, to support my upper body. I am thinking of getting a roman chair so that I can do some really good back extensions to strengthen my erector spinae muscles and doing some bent-over rows and ab work. Will this help me a great deal? Has anyone noticed a great improvement in their comfort and power on the bike with a similar approach?
I have done exercises you have noted and found releif from a back injury… but, adding comfort will most likely come from getting a bike fit. The strengthing AND stretching aspect will most likely prevent injury but will not have as big of an effect on comfort as proper fit.
It would seem that for best results you would be better of getting a better bike fit and doing certain exercises and stretching. Strengthing alone will only be part of your solution.
I have lower bike problems. I bought a roman chair about 3 years ago and use it all the time. It’s great for stretching and for strength development. I use it as part of other core strength exercises and would not be without it. Not a substitute for fit on the bike for certainly a worth while investment for me.
i used to use this at the gym all the time and it really helps ease back pain.
Now I work out at home and I use an exercise ball or you can just lie flat on your stomach and raise your arms 10x, then raise feet 10x, then alternate raising hands and feet in a sort of rocking motion. Both of these exercises have really helped me.
another good exercise is back extensions on the fit ball. those are the big plastic balls. this will engage more ab muscles and help to develop a stronger core. try them with your hands behind your lower back first and progress to hands at temples and then arms extended in front for a lttile tougher exercise. a good bike fit is definitely the first thing to do though. good luck.