Training & Nutrition - Back Pain While Climbing

After a long, difficult climb on the road or MTB my lower back aches. This is a new experience for me.

I ride and race on the road and XC and my bikes' setup having changed in the last year.

I'm 42 years old, 5'10", 170 lbs.

My fitness is better than last year at the same point. I think my problem is that my back muscles haven't caught up to my legs and cardio. Could this be the case? Any other ideas?

This is a possibility.
It is recommended to keep doing exercises for the upper body if you've been doing any weight lifting routine in winter to keep the legs strong. Core strenght is quite important.
I'm doing a full routine now, but would leave out the legs as said, when I'd be riding more than I do now..

Ivana

Woodsy, I get back pain too from long climbs.

Right now I'm concentrating on streching every AM and PM, e.g. bending forward (standing or sitting), w/straight legs and grabbing my toes to loosen up my back and hamstrings. Also, I think improving your overall core muscles (back, abs, obliques) should help. Have you heard of Pilates (pee la' teez)? It was invented by Josept Pilates for people who were bedridden but still needed to gain strength. I'm doing this now, just from looking at some exercise magazines and mimicking the routines. I can give you a few examples if you're interested. But that what I'm focusing on to ease my back pain.

One day I gardened, the next I rode and my back pain was so bad that I could barely get back to the car.

This is a long shot, and probably way off base. Feel free to ignore as appropriate. :D

On my road bike (I know squat about mtb'ing), if I push my seat too far back (for me), I get a nagging pain in my butt. Not the meaty part, but(t) way up at the top, almost at my back, right in the middle on either side of the bone. So, since these muscles kind of tie into your lower back muscles, there may be some connection. You could try moving your seat forward a pinch and see if it makes a difference.

The key to a strong back is strong abdominals. I think a tough abdominal routine is the key. I am 41 and have rarely suffered from back pain, just the occassional muscle strain. The other mistake people make is doing high reps with no resistence. I hate ab work and make it as hard as possible,doing gravity boot situps with weights on my chest as one example. The abs are like any other muscle, they need to be damaged to grow . Of course you should start out slowly as your back and abs get stronger you can increase resistence.Also don't forget the obliques, they are a key element in climbing hills when you stand on the pedals.