Fifty Plus (50+) - Inconvenient back pain

I'm trying to get in shape for a ride event in July.

Problem is backache - not 'pain' - but it's REALLY holding up the training. Essentially, a dull lower back discomfort begins after about 1 hours riding. It's always triggered by an effort such as a climb. It then gets more and more intrusive (you know, like toothache). It can be easily relieved by a brief stop and stretching, particularly bending backwards BUT, those stops seem to get closer and closer together until I'm not riding...just suffering.

I started cycling about 9 months ago and do it (or a static bike workout at the gym) at least 4 times weekly. Typical rides are 50 - 90 km. Generally, I'm fairly pleased with my level of fitness and leg strength.
I'm 50, 187 pounds and have no past history of back problems. At the present time, I've got the saddle just about level with the handlebars and nose slightly tipped slightly upward (for no particular reason). Some people suggest that I should raise the saddle - that would need a different riding style since I would then be barely able to touch the ground when seated



Being a dutiful newbie, I searched the forums for 'back pain'. There's a load of stuff about knees but not backs. Maybe this is a subject that has already been done to death - if so....sorry.

Al

Not done to death but lots of us have it. A lot of us- me included, find riding eases the back pain so lokk at bike set up. How about a pic of your bike- so we can see if any major set up problems are there- and we can see what type of bike.

Saddle height-No one set way to do it. but I set the saddle up for height so that the knees will just bend at full extension on the low pedal- That is for knee amd leg comfort and not back- then fore and aft position- Standard is that with pedals mid position- 3 and 9 oclock- the knee is just over the centre of the forward pedal. Then saddle tilt- normal to have it flat or tilted down- Then comes in bar height and you have only just started- Everyone is different- I like to have the knee in front of pedal centre- I like to have the bars at the same height as the saddle. I like to have the bars back a bit more than most other riders. So when you send the picture set it up at 3 and 9 oclock with you sitting on it.

Good advice above. A few other thoughts gathered from physical therapy, my own experience and a a chiropractor when I was recovering from my own back problems:

*Do those backward stretches a lot--like 10 times a day for 30 seconds every day, especially if you work at a desk. Also stretch your hamstrings, which can tighten up during cycling and contribute to back problems.

*Develop a exercise program that works your "core" muscles of the abs as well as your back.

*Lose weight if you need to.

*Take Advil (or generic equivilent) before you ride.

*Alternate cycling with swimming, jogging or other aerobic activity.

Lower your gears. If you have a modern road bike, you can get a "Century Special" rear cluster at http://harriscyclery.net/itemdetails.cfm?id=702 (Harris cycles) that will do exactly that.

Don't attack the climbs. Ascend more gradually.

*Consider raising your handlebars, going with a shorter stem or both.

Get Bent!

Get a recumbent and
you will have no back pain,
no shoulder pain, no arm or
wrist pain... NO PAIN.

Google Recumbent Bicycles for details
or take a look at mine on the links below.

It really is a sweet deal to ride down the
street on a lawn chair with your feet up in
the air.

You don't say how TALL you are. If you are
under 5' 10" you could probably loose some
weight and that would help, but really...
the recumbent bike is great for us over 50 crowd!

Also consider your reach to the bar. The stem length. Maybe you need it a little closer or higher. What you could do is sit on your saddle with one foot on the peddle reach forward to the bar without grabbing it; but grabbing at a simulated distance that feels comfortable to you. Is the position you grabed where your bar is placed or is it closer than that. And notice your physical posture; are you sitting up, slightly canted forward, or canted alot. This is what you need to ask yourself, because from the way I see it as we grow older a more relaxed sitting position is more desireable more than ever. And believe me I'm 52 and I have been riding for a long time; and throughout the many years of riding my reach and position of sitting has continually changed as I got older.

Good advice above. A few other thoughts gathered from physical therapy, my own experience and a a chiropractor when I was recovering from my own back problems:

*Do those backward stretches a lot--.


Blackberry....could you describe "backward stretch"? Thanks.

Blackberry....could you describe "backward stretch"? Thanks.


If you are at home or somewhere you can do it.... lay down on the floor, on your stomach, keeping your hips on the floor try to push your shoulders as high as you can.

Also when riding, try to stand as often as possible. Once in a while I'll stand and try to keep my right leg straight an push my heel towards the pavement, then do the other leg.... Stretches out the ham strings, to tight hamstrings can cause lower back pain...

Blackberry....could you describe "backward stretch"? Thanks.


These are all simple and good. http://www.nismat.org/orthocor/programs/lowback/backex.html#Ex22

But the one I try to remember to do every hour or so throughout the day is #22. It's especially good at counteracting the effects of sitting at a desk a lot and then sitting on a bike a lot.

When I got a bike fitting, the fitter encouraged me to do some core stability exercises (http://www.google.com/search?hl=en&lr=&c2coff=1&q=core+stability+exercises&btnG=Search). I have a tendency to ride hunched over, so I'm making an effort to keep my back straighter. Even occasional exercise sessions with one of those big stability balls has helped. I have shoulder pain from keeping my arms locked. A stronger back and abs helps to support my torso better, so I can ride correctly with arms bent.

When standing on steep grades, I sometimes get lower back pain. I'm trying to balance better over the pedals and keep my back straight, and not pull too much on the handlebars.

I'll echo Nedgoudy. Get a recumbent! In fact, the reason I started biking was back pain, after a couple of back surgeries and a stroke. I absolutely couldn't ride one of those "wedgies" or my back pain would get even worse, not to mention feeling like I had been sitting on a fence post for a week. Now I find that if I DON'T ride at least 10 miles a day with my LWB bent, I get back pain. I do sometimes ride a folder for a few miles when we are travelling, but only because a comfortable bent is unavailable.
So when I see one of these forums like "how do you get a comfortable seat", or "back pain" etc. I just shake my head and laugh, as the solution is so simple..... People talk about all these silly excercises, bike adjustments, etc. You are spinning your wheels (pun intended) on the real problem, the inherent design and ergonomics of a diamond frame bike.
Back pain aside, when I ride my bent, I simply can't figure out why anyone would knowingly or willingly ride an upright when LWB bents are ssssooooo comfortable, and therapeutic, too. Just about every time I let someone ride my bent, they invariably end up buying one, and remark to me later that had they known about LWB recumbents they would have bought one years ago. Thinking about it, I've only had ONE guy Not buy a bent after riding mine, because he says he can't afford it, although he's seriously considering it again. Wish you were closer abarkley - you could ride mine and join the bent ranks.
Yes, they don't climb quite as well as an upright (although it's close) and do much better in the wind, on the flats, and downhill. Unless you are a Lance Armstrong wannabee, especially if you are 50+ get a long wheelbase recumbent. Throw away those silly padded "boxing gloves" and go in comfort. No aches and pains, etc.
Entry level prices are maybe a bit higher (you can't buy a WalMart "Hufffy" bent but doubt many of these readers ride Huffy's anyway), and they are a bit harder to transport, but no aches and pains at all!!
And no, I'm not a bent dealer or anything. But no matter what you do to/with a diamond frame bike "You can't make a silk purse out of a sow's ear!"

Thanks Guys,

useful advice, as ever, on this forum - what a nice bunch we are.

If it's not too indulgent, I'll post some pictures of my riding position tomorrow for your views.

Lose weight - pah!. At 6'1", my BodyMassIndex is 26, ie about 5 pounds over ideal. Believe me, by Fat Britain standards this makes me an advanced case of emaciation.

Such back pain is often caused by the bike fit.

1) Too much handlebar reach or drop.
2) Too much saddle back.

Climbing requires a more upright position on the bike than is normal these days. Us old fatties CAN'T ride with the drop of a professional racer. Nor the reach.

Also: go to a theraputic massage technician. Don't fool yourself - this is PAINFUL. It's an hour of torture but after the first three or four sessions you'll find your back feeling a lot better and your legs working a great deal easier as well.

Your time has come. Get a recumbent.

Too words - strengthen and stretch.

Your back just isn't in shape for a road bike riding position yet.

Steve

Some people suggest that I should raise the saddle - that would need a different riding style since I would then be barely able to touch the ground when seated

Al

Unless you're riding a BMX Bike you should forget all about being able to touch the ground when seated...

As a rule of Thumb, and a good starting point, when your Pedal is at the bottom of it's stroke (Crank Arm parallel to the Seat Tube) you should just beable to touch it with your Heel...obviously your leg will be straight...this will obviously mean you won't beable to touch the ground whilst seated in the Saddle....

Then, adjust your Saddle fore and aft with a Plumb line from just below your knee Cap which should dangle right above the spindle (Center line) of your Pedal.....

So the first thing to do is sort out your Pedaling Circle...

Then you can set about adjusting your Handle Bars up and down, fore and aft etc to get your reach correct....
This is quite a good beginners guids to Bike fitting..you can find plenty more on Google...
http://www.caree.org/bike101bikefit.htm

An ill-fitting Bike can cause all kinds of injuries, including Knees and Back, so before you ride any further make sure your Bike fit is correct, either by doing it yourself or go to an experienced Bike Fitter, they normally charge around $100 but it's well worth it, you may find that your Bike is the wrong size??

Hope this helps:)

Hey bkaapcke and nedgoudy! How come you NEVER see a topic like this in any recumbent threads?? And I mean NEVER! Heh, Heh!

Hey bkaapcke and nedgoudy! How come you NEVER see a topic like this in any recumbent threads?? And I mean NEVER! Heh, Heh!


Uhhhhhhhh............. 'bent riders can't read?? :beer: :beer:

The key thing I saw was 50. The plateau has ended and the long, slow, downhill slide has begun. Being bent over just doesn't cut it anymore. Hybrid/comfort bikes with a more upright posture look like a solution. But then your crotch/prostate get riled up. You go back to bent over, but now your wrists and back are complaining. Bents do solve the problems. Welcome to the wane. the second half, or downhill side of life. Gravity is now in control, and it will not give control back to you. bk

The key thing I saw was 50. The plateau has ended and the long, slow, downhill slide has begun. Being bent over just doesn't cut it anymore. Hybrid/comfort bikes with a more upright posture look like a solution. But then your crotch/prostate get riled up. You go back to bent over, but now your wrists and back are complaining. Bents do solve the problems. Welcome to the wane. the second half, or downhill side of life. Gravity is now in control, and it will not give control back to you. bk

Well, bk, you made my day once more!!

BTW, I ride a roadie just fine.

Sorry, but now that I'm nearing 60, I just can't resist laying out that over 50 rap once in a while. Take it with the dry humor that was intended. If you can't laugh at life every day, you are getting too grumpy. And I certainly have lots of grumpy friends. Biking helps me get past grumpy, and venting on these forums helps too. bk

To strengthen the back I've recently been doing exercises on one of those big fat balloon like balls. A friend was seeing a physiotherapist so he copied the instructions out for me. Sure helps and it is the sort of exercise you could easily do while watching the boob tube, reading a book, etc. Probably find the instructions on the web somewhere.

To strengthen the back I've recently been doing exercises on one of those big fat balloon like balls. A friend was seeing a physiotherapist so he copied the instructions out for me. Sure helps and it is the sort of exercise you could easily do while watching the boob tube, reading a book, etc. Probably find the instructions on the web somewhere.

http://exercise.about.com/cs/exerciseworkouts/l/blballworkout.htm

I love workouts on the exercise ball. It really does stretch the back muscles. I've also used mine as a chair at the computer:)

Just do a search for "exercise ball workouts".

Sorry, but now that I'm nearing 60, I just can't resist laying out that over 50 rap once in a while. Take it with the dry humor that was intended. If you can't laugh at life every day, you are getting too grumpy. And I certainly have lots of grumpy friends. Biking helps me get past grumpy, and venting on these forums helps too. bk

OK, but a "smiley" would sure help - I am a poor mind reader.