Back pain

i avoided this thread all day thinking it was some stupid "does my chain being a bit too tight affect my posture"

Hi all.

I only recently started to ride again after 4 years or so off a bike; In my mid-to-late teens I rode trials pretty much exclusively, which resulted, due to a terrible riding position (tiny frame, too short a stem, constantly being hunched), in the muscles in my lower back weakening to the extent that they would twist and spasm out at the slightest strain (standing up quickly, sneezing etc.) rendering me completely immobile for anything from 15 minutes to an hour. I went to physio, did some core exercises for a while and everything was fine. I gave up riding a few months later and thought nothing more of it.

A month or two ago I bought my first fixed gear (fuji track with the otp bars swapped out for some nitto flats if anyone's interested :). I absolutely love it, but just recently my back's started to ache a bit in the same place as before, and I was wondering if anyone else on here has suffered any similar problems and what they did about it if they have? It might just be that I need to change my riding position (in which case any advice on how to figure that out would be great) but I just figured I'd ask in case it's a more common problem than that.

Cheers guys.

Yup yup, yes to all the above.

If your bike fits ok.

Its usually largely due to lack of core muscle development. Or imbalances in your abs/back muscles.

I started training this winter to overcome my achy weakling body. Done A LOT of research.

Been doing all manner of yoga/pilates style floor excercise for the past couple of weeks, they really help.

Will be hitting big weights in the gym as soon as it re-opens. The problem if your not a genetically muscular person, and only do cycling like me is that you end up with huge quads/calves and absolutley no upper body strength.

Im planning on doing a website/training journal soon. Can give you loads of info if you need.

I had a terrible back pain injury after a muscle collapsed during a ski trip 5 or so years ago. Made riding extremely difficult.

The solution I've come to, which has prevented any recurrence and wiped out the pain, is a combination of Pilates for core strength, a lot more exercise and flexibility overall, and from a cycling perspective the most important thing was a cycle fit.

The off-the-bike stuff I could take care of, Pilates each morning is a chore but not a pain.

The on-the-bike stuff required that I adjusted my position to ensure that my lower back was not being put into any position that would aggravate the injury. For that, considering I'm not a doctor, you would be best to seek out a cycle fit to adjust your bike and you can have a fitting with a sports physio present.

It's not cheap, it's a few hundred. But what you get is your life back. It's worth it.

OK, I went over the top and after feeling the difference from having my existing bike adjusted I went and had a couple of fully custom bikes made... that's not really necessary, not as necessary as just getting an existing bike adjusted to take into account your injury.

Oh, and there's a book too... Wharton's Back Book:
[ame="http://www.amazon.co.uk/gp/product/1405032855?ie=UTF8&tag=buro9&linkCode=as2&camp=1634&creative=19450&creativeASIN=1405032855"]The Whartons' Back Book: End Back Pain - With This Simple, Revolutionary Programme: Jim Wharton, Phil Wharton, Bev Browning: Amazon.co.uk: Books[/ame]

Do you stretch your hamstrings after your rides?
If you are in your normal riding position, can you lift you hands from the bars without falling forward?
How straight is your spine when in normal position?

When i first started my current job(tree surgeon) I used to suffer from horrible back pain at the end of each day, mainly due to having to pick up fucking huge logs and shit all day, when i started climbing the bastards as well things got better in some respects and worse in others: months of groundwork had strengthened my back to the point where picking stuff up was no longer a problem but working the tree and holding chainsaws at full stretch caused different back pains.

Was told that any repetitive exercise: tree climbing, picking up heavy shit, riding a bike in a bad position builds muscle imbalance, so the pain usually comes from the muscles opposing the good uns.

Solution: work the opposing muscle groups in whichever way you see fit. Tree climbing gives you monster forearms but does fuck all for your shoulders so i began rock climbing as well. It's the true king of all round workouts, think of it as playing around like a kid combined with yoga. Depending on the type of climbing you do you can target specific muscle groups, or avoid them entirely to allow you to climb to some extent while injured.
Lack of core strength as mentioned above is also a biggy, i found slacklining to be the best for this(not really a gym kinda guy) again, wicked fun and sorts you out a treat.

Not a doctor, but my physio is way happier with me than he was 6 months ago. No gym, no giggling at the back of yoga class(my mate tried to teach me but i just laughed my arse off for some reason) and other than the odd twinge when i know i've pushed it too far its all good.

Prob not that relevant to cycling but i think the main thing is to do a wide range of exercise that works your back/core in as many ways as possible so you don't surprise it. That said, i'll never rock a lo-pro and my bars are pretty high on my tourer. Sense over style.

Quick reply. If you have continouous back/ muscle pain go see an Alexander Technique practitioner. Have 1-1 lessons not in a group and explain your problem - it will take time but you will ease the issue. Combine with regular gentle exercise and stretching. It is the only thing that I have ever felt any benefit from & have had long term postural problem - btw don't expect a quick / full fix.

Bar height isn't necessarily concurrent with back pain - you can ride a lo-pro and experience no pain whatsoever.

True, but generally if the saddle-bar drop is too much you will be stretching to maintain the position and the stretching will probably come from your lower back.

Bump.

Had a terrible pain in my mid/lower back this morning after the usual 5-mile commute. Never had this before, but thinking it may be a combination of a month off over Christmas and a new Chrome bag (used to use a regular rucksack).

Ibuprofen has sorted be out for now, but I'd prefer it not to happen again. How can I build up this 'core muscle strength'? I've never set foot in a gym, but am very willing to start if it will help me to keep my back in order. Any suggestions gratefully received!

Been doing all manner of yoga/pilates style floor excercise for the past couple of weeks, they really help.

Yoga is superb for core strength and flexibility. If you don't fancy going to classes I'd recommend the 'YRG' course: http://www.yrgworkoutllc.com/joomla/ . There's alot of rufty-tufty martial arts types who swear by it. Happy to lend it out if guys want to PM me.

Bump.

Had a terrible pain in my mid/lower back this morning after the usual 5-mile commute. Never had this before, but thinking it may be a combination of a month off over Christmas and a new Chrome bag (used to use a regular rucksack).

Ibuprofen has sorted be out for now, but I'd prefer it not to happen again. How can I build up this 'core muscle strength'? I've never set foot in a gym, but am very willing to start if it will help me to keep my back in order. Any suggestions gratefully received!

For starts try Good old fashioned push-ups. An excellent upper body excercise, aswell as Shoulders, chest & arms it also heavily targets abdominal core muscles.

The more muscles you stress in one go the faster you get muscle development, making push-ups excellent.

In addition to that try 'prone bridges' derived from yoga it is extremely simple yet intensive:

you just hold the position. Same goes for side bridge/plank

Plus repeated reps of this for your lower back/glutes:

Bit like a upside-down cock thrust, its almost too easy.

Its hard to target lower back without weights or a reverse incline bench. If you get access to weights, learn to do deadlifts, number 1 exercise for total body health & strength, especially for us cyclists who dont need the quad emphasis of squats so much.

All of the above are good things to prime yourself.

i am also experiencing some back pain. nothing shocking, but there is a dull ache there somtimes.

ive been intentionally doing more hill climbs and challening routes, which has lead to more out of the saddle riding than normal. do you guys reckon this is my back developing to cope, or bad technique?

anyone got any tips on improving out of the saddle technique?

i am also experiencing some back pain. nothing shocking, but there is a dull ache there somtimes.

ive been intentionally doing more hill climbs and challening routes, which has lead to more out of the saddle riding than normal. do you guys reckon this is my back developing to cope, or bad technique?

anyone got any tips on improving out of the saddle technique?

I could go on for hours about hillclimbing out of the saddle, but I'm sure I've done it on here before, eons ago.

Yes, riding steep inclines whilst standing (and sitting for that matter) is extremely tough on your lower back - a case of gradual adaptation mainly.

I went to the British School of Osteopathy to get my aching back seen to. Very reasonably priced at £25 for a two hour session. And the experienced students get much needed patients to test their knowledge on. I also highly recommend yoga. Lots of the stretches etc that where recommended by the osteopath where yoga positions I was familiar with. I found I went to a few yoga lessons and really noticed how much more flexible I was. I wouldn't recommend building up muscles in a gym environment if your back is already in pain. You need to get flexibility into your back before you build strength.

Ha, Chrome bag! I get back pain from mine as well ... Now switched to a rucksack ... gone.
Does anyone want to buy a white chrome bag btw?

Make sure your bag/backpack is as high on back as possible.

Or imbalances in your abs/back muscles.

totally. it's the only time i ever do crunchy situps. as many as you can til you hurt too much. do it for 3 days and if your back is no better i'll give you your money back.

Hey,

All of the advice given so far is very good. Being stronger is always a good thing.

However, for cyclists its probably not a question of "weak back" (well it is, so do more dead lifts) but a question of very strong (and now inflexible and shortened) hip flexors.

So the most important thing is to stretch them. So yoga is good because if you start with a basic Sun Salute your going to be stretching them in exercises 6, 14 (if you push your belly button upwards at the same time) 16, 19, & 22.

However its a good idea to do as many of these as possible, especially if you have a weak bitch back that cant handle a bit of a cycle haha.

http://www.betterbodz.com/Tom/low_back_pain_rehab.html

Peeeaaaaassss*

Hello all.

I've had chronic lower back pain for about 13-14 years now.

Have tried a number of physios, chiropracters, pilates but it never seems to completely go away. Riding doesn't help it but as long as I stretch ham strings, quads etc before and after it doesn't get massively worse (although after a long ride it can be quite painful for a couple of days)

Has any one else had similar problems? Even after a knock or injury?

If so, what techniques have helped you? Have you changed the set up of your bike and found it beneficial?

Was thinking I can't be the only one, and might learn some new ways of dealing with it...

Thanks.

use the search dude.. seriously, there are quite a few threads about this.

I did, but couldn't find anything. What did you enter?

how old are you?

25

http://www.londonfgss.com/thread14458.html
http://www.londonfgss.com/thread10719.html
http://www.londonfgss.com/thread8304.html