Back pain, where to start?

[nonky]

Excuse me for intervening, but I also struggle with back pain even off the bike.

 

I have constant intense low back pain, it feels more centered around my bumbones. Apparently my hamstrings pull on my hips and cause this, so stretching is the key according to a physio.

 

Thing is it is a schlep stretching for 30mins prior and another 30mins after riding. I like to ride trails with short intense climbs and descents, so its basically chill riding with these intense sections in between. I am really in pain 80% of the time I am awake, I will go see another physio next week to get a 2nd opinion. Dry needle therapy did not work very well at the first physio.

 

Does anyone else have/had the same problem? How did you remedy it?

 

Excuse me OP for hijacking. 

you'll need 2 or 3 sessions at a physio to see a difference.  1 session is not enough to fix a back.

[Josh0]

1. Bike Set Up - do it properly with someone like BikeFit or Spez and tell them about your back problem;

 

2. Go see a PHYSIOTHERAPIST specializing in backs and necks (a GP/chiro/massage therapist can't help, as they simply don't have the training) for a DIAGNOSIS and proper soft-tissue TREATMENT (a good physio needs about 3 sessions to "fix" a back);

 

3. Start with a proper core programme at LEAST 3 TIMES per week - kettlebells may also help but you need training to do them properly and not further injure yourself. Take note that you want to strengthen the BACK of your core and not just the abs.

.

4. Get a new mattress at home and a proper ergonomic chair at work;

 

5. Listen to your body - if you start getting referred pain (i.e. in your hands, feet, down back of legs etc) and it gets worse, STOP.

 

Hi Nonky

 

Thank you for the great advice. My bike setup is good, I ride flat pedals and short stem wide bars so it is more about comfort. Maybe I could play with seat angle?

 

I went for 4 sessions of dry needle therapy December last year, and although it did help right after, it did not last for more than 2 days and the pain was back.

 

I like the idea of the core exercises, that is probably my best bet. My desk chair is uncomfy, it is very painful to sit at work. Maybe work is the cause of this 

 

Obviously more riding is also a good thing. I will go see another physio ASAP.

[nonky]

Hi Nonky

 

Thank you for the great advice. My bike setup is good, I ride flat pedals and short stem wide bars so it is more about comfort. Maybe I could play with seat angle?

 

I went for 4 sessions of dry needle therapy December last year, and although it did help right after, it did not last for more than 2 days and the pain was back.

 

I like the idea of the core exercises, that is probably my best bet. My desk chair is uncomfy, it is very painful to sit at work. Maybe work is the cause of this 

 

Obviously more riding is also a good thing. I will go see another physio ASAP.

I have a 25 year-old spinal fusion and have learnt a few things along the way.

 

Find a physio that works for YOU - dry needling is only one of the many options available for back treatment.

 

If you sit for 8 hours a day in an uncomfortable position, it WILL STUFF UP your back.

 

Check your mattress and pillows - lots of back pain is caused by sleeping "wrong".

 

Check any other chair, including car, that you sit in (esp in front of TV).  As a rule of thumb, knees should be level with, or below, your hips. Sit up straight - like your mom told you.

.

I may take some flack for this, but it's NOT advisable to "ride more" with chronic back pain (which is what you have), as it's not a problem that's going to fix itself.

.

Lastly, you may need to consider seeing a specialist and having MRI scans done of your back.  This is another instance where 2nd and 3rd opinions are valuable.

 

GOOD LUCK

[Josh0]

I have a 25 year-old spinal fusion and have learnt a few things along the way.

 

Find a physio that works for YOU - dry needling is only one of the many options available for back treatment.

 

If you sit for 8 hours a day in an uncomfortable position, it WILL STUFF UP your back.

 

Check your mattress and pillows - lots of back pain is caused by sleeping "wrong".

 

Check any other chair, including car, that you sit in (esp in front of TV).  As a rule of thumb, knees should be level with, or below, your hips. Sit up straight - like your mom told you.

.

I may take some flack for this, but it's NOT advisable to "ride more" with chronic back pain (which is what you have), as it's not a problem that's going to fix itself.

.

Lastly, you may need to consider seeing a specialist and having MRI scans done of your back.  This is another instance where 2nd and 3rd opinions are valuable.

 

GOOD LUCK

 

Thanks Nonky, I have had people tell me to do this and go there and still have not received sensible advice. I will follow yours, since you have gone through some serious stuff with your back. I will rather go and have myself properly checked before I go and try to ride it out.

 

It is really weird how it all started, I never had any sort of pain until end of October last year. When I think back, I cannot put my finger on something that I changed in my life. I think I started riding more, and I started to cut out starch, but that is it. I dropped my stem with 5mm?

 

Could it be a nerve that is pinching and won't budge, but then why are my hammies so stiff the whole time? Could it be a mineral deficiency of some sorts, or just bad habits of not stretching enough after a session? Time will tell I suppose.

 

Thanks all!

[Barker]

Hi

I need some advice on back pain.

I did the 30km dualx on Saturday and almost gave up half way because my back started hurting unbearably.

 

I have experienced this before when riding bumpy trails, but not on tar. About 15km in and my back is done. It hurts just below my shoulder blades.

I'm fine with running and cross training.

 

I have never gone for a bike setup so do

would that be the first step? Or do I go see a doctor or chiropractor?

And where do I find them in Centurion?

 

 

Lower back pain is due to either:

1 - Seat post height or seat angle (Curving the back to much causing stress on lower back.)

2 - Stem length (over reaching)

3 - If the above is fine it comes down to a weak core or a more serious back issue.

 

Go get a bike fitment - but i have found that even after going for a bike fitmens you sometimes need to adjust things yourself till its comfortable for you.

 

Learn about the basics of how to setup a bike - helps a lot.

 

I have gone for 2 fitments since December with my new bike due to a knee issue that i got since purchasing the new bike and shoes. In the end i sorted it out myself by cycling and adjusting the setup on the ride till it felt comfortable - using the fitment setup as a base to start from-  so now my seat post is about 5mm higher than what they recommended during the fitments and i adjusted the cleat under my left foot to be at more of angle. Pain is gone for 2 weeks now. 

[JXV]

I had some pain for a month or two with my new bike even though I set it up to be near identical to the bar-seat-pedal dimensions of my old bike that didn't hurt me.

I have now adjusted and doing longer rides with much more comfort. So if you are on a new bike or are new to the sport - there can abe a period of adjustment.

 

But first need to make sure the fit is right. Recognize that if you have past injuries they may influence your ideal bike fit. I have 6 thoracic vertebrae fused together so I find it difficult to hunch over the bars. I prefer a more upright posture with riser bars and a few spacers under the stem. It compromises climbing ability a little but better than being sore after every ride.

If adjustments to the bike and some time in the saddle does not solve the problem then proper medical diagnosis is a good idea.

 

Hope you find a solution.