Lower back killing me!!

[Fast R]

So, got new bike, technically setup is correct, but....

...at the 30km mark my lower back kills me.

Want to upgrade seatpost, so should I get one with a setback and move the sadle slihtly back... will this help?

[Mikesa9]

I have exactly the same problem. I hope you get some useful responses. When I asked around, I was told that it really is cycling fitness and that it would eventually improve as I got stronger. I don't know if I buy this though.

[Spat]

Are you riding on flats or up the hills?

 

My lowerback was also giving me grief especially up the hills, but after I had the bike setup done, it went away.

 

If you had the setup done correctly, (Sports Science Institute is the best - if you in Cape Town) then I would agree that its probably fitness level, go easier and build the distance and intensisty.

[Tankman]

I dont think you are going to get a clear answer here, especially since we wont be able to see you on your bike.

 

There can be a number of little tweeks that can solve the issue:

 

Stem to long/short

Stem angle to high/low.

Saddle set back/froward too much

Etc.

 

Maybe go back to whoever did your setup and discuss your pain with them.

[dirtrider]

More than one person have tried to setup my bikes because of backpain I get and all failed .

[SwissVan]

Lower back pain could be because you are reaching to far forward / down, moving the seat back might not help.

Suggest that you check your handle bar / saddle height difference first.

Could be that the new bike seat / handle bar height difference is more than what your lower back can handle.

[Fast R]

Who is top of the pops with setup in the JHB/PTA area?

[River Rat]

I have had quite a problem with my lower back which effectively put an end to canoeing for me. I went to a sports doctor who after xrays diagnosed two fractures in the L4 and L5 vertebrae. I took up MTBiking to try and get some exercise but I had the same problem after about an hour and a half of riding.

 

In an attempt to solve the problem I bought a full suspension which help a little. I then decided that the bike set up was the problem and I had a complete computerised/ laser/ medical set up done, which helped a little more. In desperation I decided to listen to what the Doc said " The only way you will ever fix the problem is to strengthen your core muscles!". After 3 months of core muscles exercises twice a week I can ride 70kms with only slight back ache. If I skip the exercises for two weeks the problem returns although less severe.

 

My conclusion is that you can play around with the set up of your bike forever and a day but the solution lies in the core muscles and fitness. Do the core first and the fitness will come as you become more comfortable on the bike.

 

Try it, it won't hurt.

[Stevief]

I believe its because you have weak core muscles. Core is different to stomach muscles. Do plenty core excercises for 3 weeks and see how you go, it worked for me.

[MyGT]

tankman and swissvan has given you the best possible answers. i used to have the same problem. i changed the angle of my stem, and then all was ok. initially the stem was facing towards the ground, i just turned it around, so that my riding posture moved from an aggressive style to a more relaxed one.

 

this might not be the solution for you, but you need to try all these small changes to see what works for you. also when you had the bike technically setup for you,what riding style did you tell the guy you wanted?

[manbearpig]

Don't ride more than 29km then

[mark ellis]

as mentioned many factors can cause this.

 

core strength being the big one.

 

also make sure you stretch the hamstrings very well before you ride. They attached at the lower back and if not stretched propery they start to tighten as you ride and cause lower back pain.

[Wyatt Earp]

Lower back pain can come from bad set-up, very bad set-up that is.

Reaching too low in the drops or bars hurting the back is a misconception, however this could lead to the real problem if the saddle was too high.

Most lower back pain is from a lack of stretching, getting tight hammies, this pulls the entire hip area in to an "asymmetrical" position and before you know it you have a locked up joint and a burning sensation in the glutes.

This is just one of a potential area of possibilities, my advice, get to see a chiro, let him/her straighten you out and learn how to stretch those hamstrings.

[Wyatt Earp]

Who is top of the pops with setup in the JHB/PTA area?

Arron

[River Rat]

Mark is quite correct. My problem started as a hamstring problem to the extent that I could not sit in a canoe or even a car for anything longer than 45min. My current exercise regime includes hamstring lifts as well as core.

 

If you want the ulitimate set up, Garric Vosloo is my recommendation he does the only computerised / laser set up that I know of in the country. He has a Physio practice in Blue Hills / Kyalami contact him at Sun Valley Physio, garricv@mtnloaded.co.za.

[River Rat]

I must add that it is not Cheap circa R1500.00 and you might be able to claim from medical aid. But I did it to remove all doubt that set up was the problem.