Training & Nutrition - Low Back Pain

I've been on a training program for the pas like 3 or 4 months and about a month ago I started to get lower back spasms. They went away but have returned occasionaly. Now instead of spasms though its just kind of a slight stiffness or pain. I feel it during climbs sometimes but it's mostly just stiff after big rides. I do mountain riding so maybe that has something to do with it. I don't know if it needs ice or heat or stretching or all of the above. Any ideas?

Stretch your hamstrings. They are very commonly the cause of lower back pain. Also, strengthening your core is a must. Planks and the like, for the transversus and obliques.

OK cool thanks. will do. Very helpful

Get a good fit by a pro on your bike. Your saddle position in relation to the cranks is very important as well as your reach to the handlebar and handlebar drop. Your saddle position should be corrected first and then get our reach and drop to the bar corrected with stem and spacer changes. Do not get reach to the bar first, this can get you way off on your correct saddle position.

I was having problems with my lower back with both pain and cramping. I tried stretching and exercises to increase the strength in my core. That helped, but the one thing that appears to help the most was to use an easier gear and increase my cadence. Last summer I made a conscious attempt to increase my cadence and since then I had not had any back problems.

My theory is that by using easier gears and increasing your cadence it takes the strain off your back (and knees) and put more of a strain on your cardio system.

Increase cadence has helped my lower back.

buddy

I did a series of articles for pezcycling news you can take a look at my site to get the link. Email me if you have any questions

www.recoverydoc.net

Backs are weird things. Even if they aren't hurting you can be right on the edge of injury and it only takes a little to get to the "hurts a lot" stage.

I've had good luck with the Cyclo-zen back exercises and stretching...

Backs are weird things. Even if they aren't hurting you can be right on the edge of injury and it only takes a little to get to the "hurts a lot" stage.

I've had good luck with the Cyclo-zen back exercises and stretching...


I looked up Cyclo-zen and it seems pretty cool. So do you have it? and if so what kind of stuff do you do with it?

Simple yoga may also help. High cadence definitely helps. Good fit is a must. Back pain can be a symptom of a bike that is too small.

On my bike commute home I stop and do Bikram Yoga every night. Best thing I ever did for my back, hips, hamstings, etc.

Like many have mentioned, stretch the hamstrings AND the hip flexors. More specifically the psoas muscle. The psoas has attachments into the lower back and are commonly tight due to constant sitting during the day including cycling.

Had a similar symptoms last season. Turns out my seat was too far back. I'm not suggesting the seat might be too far back for you, but the saddle may have something to do with it. Try tinkering with it - a few mm at a time. I rode around with an adjustable wrench on me to tweak during my loops. Eventually I found a nice spot.