[Lebowski]

i dont know if i'd call it pain. pain implies crippling effects. my problem is just annoying.

i attribute it to a couple years of intense video gaming and all around poor posture. when i started this season my back was bothering me riding my mtb on pavement. now i can do 30+ mile rides with no pain.

so heres my problem, im purchasing a road bike in the next six weeks. (waiting on paychecks sucks when you're poor) i know arching my back will set it off. im trying to improve my posture.

what are some stretches i can do and will these help the problem? i can barely reach past my knees with out bending them. should i just ride the road bike and ignore the problem till it goes away like i did on my mtb?

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[late]

Stretching is good. But what you need to do is make the back stronger.

Is there a gym you could go to?

[greyghost_6]

Try Supermans for a the lower back exercise and maybe getting a better geometry bike fit.

[late]

Raise Dat Stem!

by Bob Gordon

A flat back is one of the hallmarks of an experienced cyclist, particularly a racer, and over the years I have seen the prevailing attitudes towards rider positioning devolve to the point where if you don't cycle with your back parallel to the ground, you're cast off as a beginner.

But like many other concepts recreational riders adopt, the low back originated in the professional ranks after extensive research in aerodynamics proved this would help the fast go faster. Competitive athletes routinely sacrifice both their short and long term health for the express purpose of winning, but you may have a different agenda.

Lower back disc problems peak the ages of 30 and 50. There are many causes, but if your back pain is exacerbated by riding, it's a good bet the cause is bouncing around on your bike while your lower spine is extensively flexed (loss of lower back arch). A low, forward torso causes the inner portion of the disc (the nucleus purposes) to press back against the outer restraining fibers (the annulus fibroses). This pressure eventually causes the disc to bulge or herniate. The nearby nerves get squeezed, and the next thing you know, someone like me is telling you you have sciatica.

Cycling mitigates some of the problems of a habitually flexed lumbar spine because of the "bridge effect" that's created by resting some of your weight on your hands. But the lumbar region and its soft tissues are still at risk just by being continuously hyper flexed, and if you sit all day at your job, the danger is compounded.

On the flip side, cycling entirely upright does not solve the problem either. True, the inter-vertebral discs and spinal ligaments are in a more neutral position and absorb shock better, but the load is now transmitted axially, which is fatiguing and jarring. Also, in a bolt-upright position you can't use your gluteus or hamstrings to great advantage, which means your thighs (quadriceps) get overworked, you lose a lot of power, the unused hamstrings and gluteal muscles go flabby, and you catch all that wind. It's hard to be happy about all that, racer or no.

There is, however, a position that allows good performance while minimizing risk of lower back injury. I like a stem height and length that puts your back about 50 degrees from horizontal, while your arms and legs bend slightly at the elbows, as shown in figure 2 up there. To achieve this, you'll probably have to raise your bars, and assuming you want to keep the same bar style (as opposed to riding with stingray bars or something), that usually means getting another stem, one with a taller quill or a steep rise to it. If you hit the sweet spot, a photo of you from the side will reveal a nice pyramid composed of top tube, torso and arms.'

[Lebowski]

well im 5'11 140 pounds im no meathead. i dont feel welcome in a gym, nor do i want to go to one. there's a weight room at my highschool i suppose i could go to. do situps build back muscle? what kinds of exercises strengthen the back? what are supermans?

[Bnjmn]

I had back ache in the past, stem height does not seem to trigger it.

1. Make sure you get a good bike fit (Wobblenaught, Serotta)
2. Do stomach and back exercises
-- I do leg raises (raise a few inches off the ground and hold for 3sec) and opposite knee to opposite elbow raises
-- for the back - #7,9, 13 from this page - http://www.nismat.org/orthocor/programs/lowback/backex.html#Ex7
I hold #7 for 10 secs in the position that is like riding a bike, and 3 secs for the rounded back position
for #9 I raise the opposite arm as well
for #13, I raise both arms forward ("supermans")

Do about 10 reps, work your way up to 15 or 20 (for the back exercises)
You can add ankle/wrist weights as well.

3. Make sure you are pedaling correctly
See http://www.bikesplit.com/bsa4.htm (has a good fit section as well)
See http://www.bicycling.com/article/1,6610,s1-4-41-15647-1,00.html
See http://www.topbike.com.au/pdfs/colson-bicyc-austjuly_aug2002.pdf

Pedaling correctly will even out the torque running through your back (that is my guess at least).

[bac]

Stretching is good. But what you need to do is make the back stronger.

Yup ... working on both your back AND your stomach muscles will help a bunch. I had lower back pain until I decided a few years ago to do some core work. I've not had an issue since.

... Brad

[Carbonfiberboy]

well im 5'11 140 pounds im no meathead. i dont feel welcome in a gym, nor do i want to go to one. there's a weight room at my highschool i suppose i could go to. do situps build back muscle? what kinds of exercises strengthen the back? what are supermans?Well, not the Big Lebowski, apparently.
Situps are good. Seated or bent rows are good.
http://www.exrx.net/Lists/ExList/BackWt.html
Google "back exercises". Google is your friend.

[Longfemur]

It won't hurt to strengthen your back muscles ahead of time, I suppose, but... it's pretty hard to say in advance whether or not you will experience problems with a road bike until you've actually ridden it. The more forward position may even help your back. I know it does mine. But by the same token, I don't think you will want a racer wannebee kind of road bike with the tops of the handlebars a foot below the saddle, but a nice conservatively-fitted road bike may be better than your mtn bike as far as your back goes. That being said, for back problems, you can get ideas from a bike forum, but there's no substitute for proper medical consultation. Also, some mtn bikes have pretty low handlebars too, so it depends what you have already.

[ericgu]

i dont know if i'd call it pain. pain implies crippling effects. my problem is just annoying.

i attribute it to a couple years of intense video gaming and all around poor posture. when i started this season my back was bothering me riding my mtb on pavement. now i can do 30+ mile rides with no pain.

so heres my problem, im purchasing a road bike in the next six weeks. (waiting on paychecks sucks when you're poor) i know arching my back will set it off. im trying to improve my posture.

what are some stretches i can do and will these help the problem? i can barely reach past my knees with out bending them. should i just ride the road bike and ignore the problem till it goes away like i did on my mtb?

Go buy yourself a copy of Cyclo-zen. It has exercises and stretches that will make a big difference.

[anthemracer]

I second the Cyclo-Zen. Go for the whole program if possible. Grahm Street really puts things out there in an easy to follow way. There is a ton a information in his programs. I just purchased his full program a few weeks ago and it is down to earth and easy to do. Good luck, and STRENGTHEN that CORE.

[Miguelangel]

Many bulging and herniated discs are caused by bad posture and a weak core muscle system. We usually ignore the signs our body give us when potential injuries are going to happen..If you have any pains you should go see a Dr. an MRI of the area might detect a potential injury before its too late.... Streching exercises will do wonders for your back, also yoga and Tai Chi do wonders... also strenthening the core is a must...and bike fit is most important...