Mountain Biking - Lower back pain

I know this isn't really on topic, but I've been experienceing lower back pain when riding my mtb. I've tried to raise and lower the seatpost to diffewrent levels, but no dice, Looking at changing stem, but don't want it to put me too upright, I think I have a 0 degree rise right now. have any of you guys experienced this, and if so, what worked. BTW, I had the frame checked to see if I needed to go to a larger or smaller frame, but it fits right, has to be with the stem or seatpost.

My back is usually stiff/sore towards the beginning of the season. Make sure you're stretching before and after your ride and stay hydrated and fed during the ride.

On rides over 20 miles I will bring along some energy gel or power bar...you would be amazed what they will do for your energy and thus your comfort level.

As far as the stem and seatpost - Don't mess with the seatpost. If it is set up for you to pedal efficiently it is fine. Your adjustments should either be done with a stem or riser handlebar.

http://www.jensonusa.com/store/product.asp?number=21041

Or if money is no issue:
http://www.jensonusa.com/store/product.asp?number=21120

go with a stem that's shorter or equal in length to what you have now with a rise somewhere from 5 to 10 degrees. Also try a riser handlebar, or you can always go the f/s route and that could do it

A few situps never hurt, either. Some sweat by ab fitness as the most effective answer to back pain.

... and supermans. Where you lie on your stomach, stretch your hands over your head, and lift your upper body and lower body off the floor leaving only you midsection touching.

Also, I got a riser bar (full 2" rise) to help my wrist pains, but I noticed it also helped my lower back. The bar that I use is:

http://pricepoint.com/product1478.html

It's been an excellent bar so far.

Draft

Hey Folks,

My back hurts every time I ride without stretching properly. That's probably it. But if not, perhaps see a doctor? Don't forget that's your core, so if either your back or abs aren't being worked regularly, that could be the case too.

Have a nice day :D

Check out how you sit on the bike. Are you rounding or arching your lower back alot and are you USING your abs? Just make a note to yourself next time you ride on the details of your posture and 'stabilizer' muscles. Alot of people don't realize how much strength and power comes from your 'center' and try to muscle everything with arms and legs which leaves your lower back to take a lot of stress. Not only might you need to strengthen your lower back and abs, but you may need to limber up your hamstrings. When someone has tight hams, the most common tendency is make up for it by putting too much of a curve in the lower back. Picture someone sitting on the floor trying to reach his toes...I'm sure you've seen people do that and they're backs are all rounded but they aren't actually anywhere near their toes? That's the 'action' I'm talking about. It's not good on a weak back :D
uuuuh..hope that makes sense :) I'm used to working with dancers who understand my rambling.

Nat,

Your rambling made sense haha...especially in mtbiking where turning should use quite a bit of torsional strength, your ramblings makes that much more sense haha

Call me stupid, but I think I missed the bus Mael... Wait, no don't call me stupid :D I know I'm a goofball, but I didn't think I was FUNNY??:confused: :p

Nope...I found it funny that you thought your ramblings didn't make sense. I didn't find the actual rambling itself funny :)

As you get older things just start to hurt. Nothing that percocet with a whiskey chaser won't solve after a ride.

Originally posted by johnbigbooty
A few situps never hurt, either. Some sweat by ab fitness as the most effective answer to back pain.

I've heard the situp thing beforw but pushups work better for me. Followed by some streach and twisting of the back.

Joe
:beer:

I'm assuming you have a hardtail. I have the same problem. It seems the longer I stay seated the more my lower back stiffens up. I can definitely feel it when I'm spinning on the road (leading to a trail, of course:D) If it's really bad I suggest you go back to your LBS and see what they recommend to change your fit on the bike. They may recommend a shorter stem or a riser bar. I have a short stem with a shallow rise and a flat bar on my Stumpy.

Oh dur :p You wouldn't believe how many people look at me like I'm an idiot when I tell them things like "Yes, your knees being twisted to a 90 degree angle to your feet could cause pain" or "No, you're right shoulder shouldn't be three inches higher than the left." :lol: So I never know if I come off like I'm talking gibberish when I don't know who I'm talking to :o

I spoke the same lingo back when I was training football players and basketball players proper technique for the weight training movements. It usually took explaining, showing and then more showing because people really don't like to maintain proper form. The best injury prevention is to do things the way your body wants them to :)

Hi,
1) defintely try a more upright position on the bike
2) strenghtening the midsection is an excellent idea, start with sit ups and seated rows. After a few weeks move on to the Roman Chair and Incline Situps. You can go further than that; but those two with a 25 pound weight held against the chest will make you strong. Add resistance SLOWLY.
3) You may need to give your back some time to heal. If it hurts, stick with the workouts, but lay off the bike
4)Doctors and was previously suggested, a trainer are both excellent ideas. We're putzes, they're experts. Although it can be hard to find a good trainer.

well I don't have agym membership, but I already do have a Crow Bar riser bar, and I'llstart doing some of hte excercises that you guys suggested. Thanks for al the info guys.

The stretching and working the abs are great suggestions and definately need to be done. But I have one more thing to add.
I have a chip on a lower vertebrae in my back due to being kicked by a horse and a few more falls over the years from horses. So my lower back is always bugging me.
One thing I have learned is that the pain can be brought on by the way I'm breathing. If I'm breathing from the top of my chest it will create tension throughout my back and settle in my lower back. However, if your breathing from your stomach there is no tension and you get the optimum amount of oxygen in your body for the best results. It might just be something to consider as well as everything else.;)

Advil always helps too!!:p

Advil always helps too!!

Tequila or whiskey as well!


L8R

Try Tequila with Tobasco sauce!! (Prairie Fire)