All the above is true, can I add to it by saying get off the bike every hour (ish) and walk about before
the pain starts. It also pays to pull your stomach muscles in and hold them for 20 - 30 second's alternateing for as long as you can, this can be done anywhere at any time. These are the muscles that help suport the spine, NOT
the "six pack" they are more for show. (get down on all fours and pull the stomach up, you will see what I mean, do not do sit up /crunch's).
and / or
Get a TENS machine!
I was told to walk through water at chest hight but the physio said a wind blast (short screen) while, uncomfortable actually helped to strengthen the small muscles between the vertibrea? It is a compromise but it works the muscles, just a different take maybe.
All this from a man with 2 & 3 fused vertibrea, two rods and six bolts in his spine,................. biking can be such fun!
To much lying down wastes the muscles, unless you have company, then you can strengthen them...............maybe?
Only 24hours from .......... Scav