Back Problems / Bag Support

I've read this thread, which has proven to be pretty useful, but the search didn't throw up much else. I'm sure this must have been covered before, but I couldn't find much else.

I've been experiencing mid/lower back pain, and often neck pain, on and off my bike for a while now. I've been seeing a physio/doing pilates exercises for the past few weeks and it's beginning to get a bit better. I basically have tight thigh muscles, rounded upper back, slumped lower back, and a twisted pelvis (when standing), and amongst the various stretches and exercises I've been doing most days, I'm using a foam roller on my thigh/mid-back.

I'm trying to take as many precautions as possible to make sure that it doesn't keep flaring up - raising bars, lowering seat etc. The issue is, I use a (the) standard Timbuk2 bag (which I've been told is bad enough for my back because the weight is constantly on one shoulder), and I carry around a heavy Abus chainlock, amongst other things in my bag, which sags and digs in at various points, and I often have to stop and shuffle everything about.

I'm looking basically, for recommendations on any bags/backpacks that have some sort of structure/support to them. Preferably a backpack, so the weight is spread over both shoulders, and any tips on (apart from raising the bars) what I can adjust on my bike to reduce the stress on my back.

Thanks,

J

rounded upper back, arched lower back, and a twisted pelvis

hipster position

hipster position

I thank you for your ever-so-helpful input.

http://www.thebikewhisperer.co.uk/

http://www.chromebagsstore.com/bags/packs.html

not hard

try and make sure the last thing you do before you leave is that hot shower to loosen up your muscles?

The waist strap that accompanys the Mission workshop bag is very good and supportive.
Beyond that it ay be time to consider panniers?

MTFU

Get your muscles position sorted as well as a decent panniers

Bike Whisperer for bike fitting.

Saddlebag/pannier.

Get a Bagman Quick release.

Not the coolest thing in the world, I'll grant you, but I swear by it. I hate wearing bags, rucksacks,etc, and this is perfect. It doesn't have the ride altering weight of a traditional rack and bag, and it's when you stick a Carradice on there you get the carrying capacity of a hippo's gob.

I got the extra padding in my bagaboo workhorse messenger for pretty much those exact reasons (every week carry several of tons of booze up 3 flights of stairs solo (sans bag obviously), on top of the carrying a several kilos daily every which way), but it kept digging in my back, until i loosened the compression straps... oh happy days. I can carry it to capacity over one shoulder without any back/neck/shoulder pain. To be honest I've got the extra shoulder strap, but still haven't found the need to use it (even carrying a case and a half of cans).

Good stuff.

Thanks for the recommendations/advice.

J

I've been experiencing mid/lower back pain, and often neck pain, on and off my bike for a while now. I've been seeing a physio/doing pilates exercises for the past few weeks and it's beginning to get a bit better. I basically have tight thigh muscles, rounded upper back, slumped lower back, and a twisted pelvis (when standing), and amongst the various stretches and exercises I've been doing most days, I'm using a foam roller on my thigh/mid-back.

J

Don't forget your calves.

I have a permanent back injury that i pick up working with disabled people. Like you I keep on top of it by doing stetches and strengthing excercises (although I can sometimes strain my back and then t takes me six weeks to get it back in shape again :( .

I've seem to natrually have quite tight calves and have noticed that this can affect my back problems. So i make sure i stretch my calves daily too, using this technique

http://sanfranciscocrossfit.blogspot.com/2008/11/your-calves-are-tight-bro.html

I also find acupressure/trigger point release can help too. Get a tennis ball/cricket ball (I use a cricket ball as tennis balls split after a while), lie on the floor and put the ball under you calf. Move it around looking for knots and tension points. You'll know when you've found one - the tighter the knot, the more the pain! Leave the ball there for about 30-60 seconds and continue looking for more. Do do this trigger point realase for you glutes too which i find can also get quite knotty/can cause an increase in back tension

I have found that if you stretch your calves, hamstrings and quads, basically all my leg muscles, it seems to have a really positive effect on my back problems.

Here's a partically effective quad stretch from the same blogs as above. You'll know is so effective cuz it's so painful :)

http://sanfranciscocrossfit.blogspot.com/2008/12/doode-wheres-my-quads.html

Good luck