lower back pain

[mark ellis]

hi all,

 

Just got back on the bike after a ten year break, went for a ride today and had pain in my lower back for most of the ride.

 

did a lot of competitive road cycling as a lighty and remember having the same problem.

 

any ideas? setup? time on the bike?

 

[firewolf]

chiro. yoga. lots of stretching. easing back into training.  these can help.  I had a slipped disc - twice in last ten years.  L4 and L5.   A real pain and the second time I lose 30% of the use of right leg.  Just no sensation to the foot which dragged when I walked.  Two sessions of chiro and it healed.  Amazing the way this guy clicked my spine back into place.  Dog leg stretches also good. 

For the bike - check stem not too long.  Seat not too low in the nose.  Seat not set too far back.  Handlebar not too low.  Al these things will cause you to be in a really low position.  Great for aero, not great for the lower back.

[MTBjunky]

Hey Mark, I would suggest you focus on stretching your hamstrings as this could be causing come of your discomfort. Your hamstring has 3 heads so you will need to do the typical hamstring stretch (when sitting on your bum) and try touch your toes, changing the position of your foot i.e. toes poiting up, toes poiting to the left, toes poiting to the right.

Cycling will strengthen your hamstrings and if not stretched out will pull on your SI joints causing the discomfort in the lower back. Also try some core strengthening exercising as well as exercises for your stabaliser muscles.

Hope this helps - has helped me

[Danger Dassie]

Have your positioning on the bike checked, incl the cleat positioning.

 

May well also be a sign of a lack of core strength.

 

 

 

Used to have the same problem, found that reverse situps helped my core strength and lower back.

[mark ellis]

thanks for all that guys, very usefull. 

[Bragcord]

CHIROPRACTORS WILL HELP YOU ALOT TRY GO TO SOMEONE WITH SOME SPORT EXPERIENCE AND SPORTS BASED PRACTISE THAT UNDERSTANDS THE BIOMECHANICS OF CYCLING. rEGULAR STRETCHING AND A GOOD CORE MUSCLE STRENGHTNING PROGRAM WILL ALSO HELP BUT NOT IMMEDIATE RELIEF AS IT NEEDS TO BUILD THE STABILIZATION WITH EXERCISE!

 

IF YOU NEED A NAME OF A GOOD CHIRO IN YOU AREA PLEASE PM ME AND ILL FORWARD YOU DETAIL

 

 

 

[X-Gear]

Have your positioning on the bike checked' date=' incl the cleat positioning.
May well also be a sign of a lack of core strength.

Used to have the same problem, found that reverse situps helped my core strength and lower back. [/quote']

 

Reverse situps?  Please explain.  Thanks

[CJVDM]

All the comments above especially bike position is propably correct.  Also, if you strengthen your core muscles it would do wonders as well.  Time on the bike and some core excersise should do the trick.

 

 

That being said, bike geometry sometimes just doesnt fit your profile.  Back in the day i road canondale, and when my bike got stolen, i switched to a cool paint jobbed Orbea.  Orbeas are cool bikes but i got back pains immediately even after my bike was properly setup.  Orbea just didnt fit my profile....