Lower back killing me!!

[Bike Mob]

bring your bars up...then slowly lower them as you get more supple

 

and do a lot of hamstring stretches

[SwissVan]

Plenty of sensible advice dished out however a word of caution. Lower back pain is probably the largest physical issue cyclists face (besides fitness / nutrition) and can be a minefield if you get too caught up in all the possibilities.

Suggest that you go back to when the problem started and try and work out what changed, it seems like it was when you got the new bike.

Sometimes it’s a step by step trail and error approach

That will lead you to the antagonist which highlighted a possible problem. It could be a classic bike set up issue or a physical problem. Chances are it could be both and you may never really find the actual cause and cure (sorry to sound pessimistic…). But there are some things you can do to help the situation and it mostly evolves around lifestyle.

General things to keep in mind:

1. Stop sitting so much, think about how much time you spend sitting all day. Get up and move around as much as possible.

2. You need to maintain your whole body (Exercise, flexibility, recovery), cycling is great for developing nice looking legs and a efficient cardio system but pretty ineffective for the rest of your muscles.

3. A sudden increase in hill riding or low cadence power cycling will highlight weaknesses / problems that lead to lower back pain.

4. Same for riding with your handle bars to low. Humans were not designed to exercise in the sitting position leaning forwards and downwards. To do this you need to be flexible and have strong supporting muscles (think core exercises, not stomach).

5. Saddle height to high could load the hamstrings and de-stabilizes the hips resulting in lower back pain.

[River Rat]

A simple check for core muscles strength is to try the following:

 

1. Place yourself a push up position but not on your hands but effectively on your elbows with your forearms on the floor ( I think this is called the plank position). Hold this for 60 seconds.

2. Remaining with the plank position lift you right arm abobe your shoulder. Hold for 15 seconds.

3. Lower right arm and raise left arm. hold for 15 secs.

4. Lower left arm and rasie right leg. hold for 15 secs.

5. Lower right leg and raise left leg. hold for 15 secs.

6. Lower left leg and raise right leg and left arm simultaneously. Hold for 15 secs.

7. Lower right leg and left arm and rasie right arm and left leg. hold for 15 secs.

 

If you can do all seven steps without a break your core muscles are up to scratch. It has taken me 3 months to get there.

[SwissVan]

A simple check for core muscles strength is to try the following:

 

1. Place yourself a push up position but not on your hands but effectively on your elbows with your forearms on the floor ( I think this is called the plank position). Hold this for 60 seconds.

2. Remaining with the plank position lift you right arm abobe your shoulder. Hold for 15 seconds.

3. Lower right arm and raise left arm. hold for 15 secs.

4. Lower left arm and rasie right leg. hold for 15 secs.

5. Lower right leg and raise left leg. hold for 15 secs.

6. Lower left leg and raise right leg and left arm simultaneously. Hold for 15 secs.

7. Lower right leg and left arm and rasie right arm and left leg. hold for 15 secs.

 

If you can do all seven steps without a break your core muscles are up to scratch. It has taken me 3 months to get there.

 

 

Lol and how much did you suffer to get there....

Incredible how hard those plankies can be the first time you start doing them.

[Aggies]

Soft Tail

[Zeps]

Soft Tail

 

 

How do you know without seeing 'it' huh

[Carrot]

I installed a new seat the other day and i figured i'll move it a bit forward to get me in a more upright position and minimize back pain. But it had the reverse effect, because it forced my back into a hunched position making it worse. Moved it more or less to the center position according to the seat markings and it a WHOLE lot better now.

[River Rat]

Soft Tail

Used to be, but now I becoming a real hardass.... hang on why am I discussing my butt with what could be another bunch of men?

 

Hey Aggies what's wrong with you? Unless you are female in which case I'll PM you a photo of my butt in exchange for yours ... you first! B)

[Selous Scout (aka LegTrap)]

Having had 2 spinal fusions,I know all about lower back pain.The important ingredients to help are obviously the set up (start conservatively)/good saddle/strong core muscles and hamstrings and then don't push too hard until your body gets used to cycling at a particular speed.

Cycling uphills are the real killer,so get into a rhythm and don't push too hard.

[Fitter]

Chronic lower back pain from cycling has so many possible causes - from saddle width to leg length discrepancy to prior injury - that short of getting a proper fit from a good fitter, the problem will persist. But in truth, good fitters who can do proper remedial fits are very few and very far between. What I do know is that the fitter will need to do a complete physical assessment and riding experience analysis to begin finding an answer. Also, lasers and formulaic fits using computer analysis are a complete waste of time and money. There is as much art as there is science in fitting someone effectively on a bike and a good fitter needs both in abundance.

[Gravity]

i also had a problem,

This is what i have changed.

 

I could feel that my lower back was over stretching.

so i got a shorter stem and added riser bars, moved my saddle forward (this meant that i had to raise my seatpost) my bike feels sweet now(i have never had a pro fit).

 

I have also recently started pilates.......back pain gone.

[River Rat]

Also, lasers and formulaic fits using computer analysis are a complete waste of time and money. There is as much art as there is science in fitting someone effectively on a bike and a good fitter needs both in abundance.

Fitter (I'm not sure if your name has relevance in this discussion),

I have tried the more art than science chaps with zero success, which also does not mean that someone else may have better results. In my case the computer and lasers worked for me. But you are of course entitled to your opinion (unless you are a more art than science fitter yourself which may hint at a bit of bias).

[Puncture Girl]

Yoga and pilates work wonders for core workouts

[avatar]

strengthen up those abs!

[GrumpyOldGuy]

Having had 2 spinal fusions,I know all about lower back pain.The important ingredients to help are obviously the set up (start conservatively)/good saddle/strong core muscles and hamstrings and then don't push too hard until your body gets used to cycling at a particular speed.

Cycling uphills are the real killer,so get into a rhythm and don't push too hard.

 

Yeah, agree, first a good set up and secondly stop pushing HEAVY gears until you are fitter and more used to the work load.

[urbanroyal]

Hi , just out of interest , how tall are are and what size bike you riding,,,