Singlespeed & Fixed Gear - Long rides = lower back pain
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10-19-06, 10:09 AM
I took my bike on a somewhat longer ride the other night and developed some lower back pain during the ride. Anyone have any ideas as to where this comes from? It has happened before. Any ideas of how to prevent it?
Make sure every once in a while you sit up straight and stretch your back. Also, heavy bag will bring on pain pretty fast sometimes, so pack lite.
raise or change your bars... ride more
10-19-06, 10:12 AM
On longer rides, I find that my back gets all jammed up and uncomfortable from all the compressions it takes along the way.. when I get that feeling, I just get off my bike, crack my back real quick, and I'm ready to roll.
If it's a fitment issue though, that's not gonna help.
Back pain is an issue of fit, generally. If you can raise your bars, do so.
10-19-06, 10:41 AM
Lower back pain, especially if it localizes on one side more than the other, often reflects body mechanics as much as fit.
Body mechanics, in turn, flow out of spinal flexibility.
If you cannot afford a physical therapist who specializes in Feldenkrais therapy, or one of the other movement therapies, try taking a class in yoga or getting a book on yoga for back pain.
I haven't read the following book, but the reviews seem good.
As for fit, raising the bars seems obvious, but in the case of lower back pain, the distance between the bars and the saddle matters, as well as the fore and aft placement of the saddle in relation to the crank bearing.
Spin can make a difference.
Some lower back pain comes from excessive mashing.
We all mash more than we think we do.
Riding with cleats (as opposed to clips and straps) allows the rider to pull up on the pedal sooner in the spin, and this will reduce mashing and often will reduce lower back pain.
So, work on back flexibility, move the handle bars and the seat around, and try to pull more and mash less.
10-19-06, 12:49 PM
Were you doing a lot more climbing than usual. If so, try changing to a bigger cog next time. At 48:16 my back hurts. At 48:18 I'm good.
10-19-06, 12:51 PM
Gearing down has helped my body in all sorts of ways (i.e. back and knees). Now I just need to improve my spin!!
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