Road Cycling - Any ideas for back pain relief?

I just started road bike riding again about 4 months ago. I wasn't in "bike shape", but I had been running a couple miles and working on weights three times a week. I bought and got fitted by a LBS to a Trek 5200. After doing some tough climbs (5 miles, 11% grade), I experienced lower middle back pain (I've had some occasional pain before). I have tried the following items one at a time with the following results:

1) Lowered seat 0.25" (to prevent rocking) - no change.
2) Shortened stem from 8 cm to 6 cm (for more upright position) - no change
3) Stop carrying water in Camelbak (less weight on back) - slight improvement
4) Practiced better riding back posture - slight improvement
5) Changed seat angle downward (to change angle on back) - no change.

The other things I've heard about, but haven't tried yet are:
- chiropractic adjustment
- putting a "riser" for the handlebars (for an even more upright position)
- using a back brace
- strengthening the back with crunches & "reverse" situps

The last ride I did, I took the anti-inflamatory Motrin as a preventative measure -- it did help for a while. I stretched my back to get relief, until it started hurting again. Even though my back hurt for half the tough ride (Death Ride!), I only suffered some mild discomfort the day after (I took Motrin for relief).

Does anyone have any advice on how I can alleviate my back pain? My riding would be that much more enjoyable without the pain. Thanks for your help.

...Curtis

Your problem is common to a lot of cyclists. Stretching is the only remedy, check this subject under the "Interactive- open discussion forum." You will find some good advice there.

I did everything : Lots of abs., stretches, back exercises etc. but to no avail untill I RAISED the Stem within 21/2 Inch. from top seat height.

Sir,

Something like this is best answered by someone whom can see you. I hate answering this w/o knowing you as it is usually not much help. One thing is that many of these problems are due to basic reasons and not complicated ones as many tend to think.

Raising the stem should help a bit.

Does this happen every time you ride?

One reason for lower back pain is usually in long rides or long clibs where one loads the muscles more. Also with time your butt gets loaded and then the lower back starts to "get hard". This is very common. That is why professional cyclists seek massages very often to relieve all the "tension" there.

I am speaking as a rider for many years making a living racing

reverse situps do it for me everytime! and it doesn't take much. my lower back acts up on days with lots of climbing. I don't think raising your handlebar will help the lower back once you've reached a certain point. Learn to let your arms take your uper body weight.

Learn to ride with no hands. If you sit-up no handed for a half a minute to a minute every say 20 minutes, you'll feel much better.

A $20.00 stem riser from REI worked great for me.

Sounds like tight hamstrings to me.

Seems like the only thing you haven't tried is stretching. Being limber does wonders for your comfort on the bike. Stretch before a ride, during a ride (when you stop obviously) and after the ride. I also stretch in the evenings on my off days.

I raised my seat that worked for me...

Stretch, stretch, stretch and especially the hamstrings as referenced above. In addition to any bike adjustments you probably already know about, you might considered your pedaling style. If you tend to turn big gears, you might experiment with smaller gears with higher cadence. Yoga is great for cycling as well. Good luck!

And another thing you might try is theraputic massage but don't take this lightly. It is EXTREMELY painful if your muscles are tight and it sounds to me like yours are.

I used to think my lower back pain was caused by my bike fit. I started stretching my hamstrings, doing ALOT of crunches, added deadlifts to my workout, and started doing a medicine ball workout twice per week. I no longer get that sore lower back and I can ride for a much longer amount of time before needing to stop to stretch. I also started using my massage chair every night before I go to bed...gotta keep those muscles lose.

At 43 years old, I've experienced more back pain then in previous years. I finally went to a chiropractor and a physical therapist. Its helped a lot, but at a very high price. There are many exercises you can do to help, but a physical therapist could show you the ones that are needed the most. Interestingly, I have a Trek 5200. I hope its not an omen! :eek:

Have a cute little Asian girl walk on your back after a day of riding! :D ;)

Back pain is often caused because your riding position is too low or too far forward for your fitness level. Try moving your seat back and/or your handlebars up. You will likely need a shorter and/or taller stem. The low front end riding position requires a lot of leg strength.

After doing some tough climbs (5 miles, 11% grade), I experienced lower middle back pain (I've had some occasional pain before).

Since your butt muscles pull on the lower back... one remedy to this is to work on your core strength to balance the forces on your spine. It's not uncommon to have back problems after hard climbs if the spine is getting tugged on without enough resistance.

I'd think 5 miles of 11% would leave many of in a bit of discomfort...

You're lucky, I could deal with pain instead of having my climbing power get zapped by lower back muscle spasms. Once my lower back gets spastic, my climbing power gets reduced to smitteries, "no power from the engine room", it's like climbing at 4mph with three times the effort, really sucks!

I'm working very hard on core strength: back extensions (20 or 30 at the time), light weight training to get stronger and of course lost of stretching (I'm not naturally flexible), chiropractic help and I got me this device from Dr. Ho which is helping me a lot.

www.drhonow.com

It's the same thing Chiros use anyway but cheaper and more compact, it really provides much needed
relief from work outs, specially hilly rides. That has helped me reduced my chiro visits.

Also, try to avoid steep hills until your core is rock hard stronger.

I'm just as strong climber as my back lets me any given day.



Corsaire




I just started road bike riding again about 4 months ago. I wasn't in "bike shape", but I had been running a couple miles and working on weights three times a week. I bought and got fitted by a LBS to a Trek 5200. After doing some tough climbs (5 miles, 11% grade), I experienced lower middle back pain (I've had some occasional pain before). I have tried the following items one at a time with the following results:

1) Lowered seat 0.25" (to prevent rocking) - no change.
2) Shortened stem from 8 cm to 6 cm (for more upright position) - no change
3) Stop carrying water in Camelbak (less weight on back) - slight improvement
4) Practiced better riding back posture - slight improvement
5) Changed seat angle downward (to change angle on back) - no change.

The other things I've heard about, but haven't tried yet are:
- chiropractic adjustment
- putting a "riser" for the handlebars (for an even more upright position)
- using a back brace
- strengthening the back with crunches & "reverse" situps

The last ride I did, I took the anti-inflamatory Motrin as a preventative measure -- it did help for a while. I stretched my back to get relief, until it started hurting again. Even though my back hurt for half the tough ride (Death Ride!), I only suffered some mild discomfort the day after (I took Motrin for relief).

Does anyone have any advice on how I can alleviate my back pain? My riding would be that much more enjoyable without the pain. Thanks for your help.

...Curtis

Corsaire: How do you do your back extensions? Do you use one of those roman chairs like you used to see on the ol highschool universal machine? I am looking for a piece of equipment that will let me do good extensions but have not seen one for under $500.00. Otherwise, the only other way I know of to do them is on the floor doing the superman pose which I think is a yoga exercise.

Corsaire: How do you do your back extensions? Do you use one of those roman chairs like you used to see on the ol highschool universal machine? I am looking for a piece of equipment that will let me do good extensions but have not seen one for under $500.00. Otherwise, the only other way I know of to do them is on the floor doing the superman pose which I think is a yoga exercise.

I go to a gym. That's the best way, in my opinion, to make the best use of a wide array of exercise equipment, all at you disposal at any given moment.
I use an incline padded machine at an angle of 45 degrees where I position myself facing down. I start with 10 extensions with my arms crossed (the easy way) on my chest to warm up, then 20 with my hands behind my neck (the hard way). I'm working my way to 50 in one single shot.

Corsaire

I go to a gym. That's the best way, in my opinion, to make the best use of a wide array of exercise equipment, all at you disposal at any given moment.
I use an incline padded machine at an angle of 45 degrees where I position myself facing down. I start with 10 extensions with my arms crossed (the easy way) on my chest to warm up, then 20 with my hands behind my neck (the hard way). I'm working my way to 50 in one single shot.

Corsaire
Yeah, those are great machines to work out on. I can't go to a gym though. Any ideas for something to use at home?

Yeah, those are great machines to work out on. I can't go to a gym though. Any ideas for something to use at home?

Buy a stretch ball, you can get it for $ 10.00 at the Sports Authority. You can do the same stretches and more leaning on it, plus it'll improve your balance and coordination.

Corsaire

One full body massage per month, and soak in many a Japanese onsen.

Barring having those available, bike fit and stretching. Try yoga for flexibility.

Get another bike fitting now that you know a little more about what you are feeling and experiencing on the bike. You need to make sure that you aren't creating the problem each time you ride. Personally, I've never gotten much out of the initial bike set-up. It's only after I've put some miles in that I know how to work with the person doing the fitting and end up getting a comfortable ride.

Give yourself time to adapt and adjust to the new bike fit.

Work off the bike to strengthen your core muscles. What has worked best of me has been some yoga and pilates. You'll be surprised how much you can gain on your bike when you have some body strength to anchor what you are doing with your legs. The stretching will help you avoid injuries and with recovery after hard rides as well. Just remember to take it easy as your body adapts the core exercises.

Hope this helps. ;)

Nine days ago I overdid it on some hills and developed a sore lower back. It's been sore before, but this was the worst it's been. Followed this the next day with standing for 5 hours straight (shopping spree--department store having a sale, what can I say...). By the end of that next day my back was really sore. Rode a couple times afterward and while it feels OK when I ride, afterwards it seems to be getting worse. It's really a while after I stop that it starts getting bad. Now haven't ridden for 5 days as the pain is more of shooting pain in the lower lumbar region and I don't want to risk it. When I do anything mildly strenous is it really kicks in pretty much for the rest of the day. (Don't ask why I'm doing strenous things when I have back pain--just stupid is all.) Even inflating a bike tire causes the muscles in that area to contract and creates additional shooting pain which then persists for the rest of the day. Also a problem when I stand after sitting for a while. Feels like a combination muscle/nerve thing.
Questions:
1. What type of doctor should I see for this? Orthopedic surgeon (worried he'll recommend his specialty--surgery)? Sports medicine specialist? General MD? Chiropractor (do they do muscle stuff or just spinal chords)?
2. Assuming I take it easy and it gets better, are there exercises I can do while the back is recovering that will make this less likely to happen again without reinjuring things?
3. Funny but it seems like a lot of folks recommend a higher stem/more upright position, but it seems like in my situation it feels better when I'm when bent over--feel like I'm using more of my legs and less of my back. Does that make any sense? Just not up on the physiology of riding.
4. Other pointers? I know I need to start back strengthening exercises, but I'm concerned about when to start. I guess just ask the MD.
Thanks for any help you can provide.

I would consult with a cycling coach first. Your local bike shop may be able to recommend one. He should be able to evaluate your current riding position and technique and possibly recommend changes to reduce pressure on your back. Often, back pain is just the result of poor posture when riding your bike (e.g., upright hips and a huge curve in your back).

Have a cute little Asian girl walk on your back after a day of riding! :D ;)

I'm married to one...it works.

How tall are you? One fit issue for taller riders is to set the seat back further than the 'rule', you have to be careful of your hip angle, or it will lead to back strain. Raising the bars will effect this, but not fix it.
Try setting the seat back 1/2" at a time. This is not the same as changing the stem length.

Back pain? Recumbent!

I'm married to one...it works.

How tall are you? One fit issue for taller riders is to set the seat back further than the 'rule', you have to be careful of your hip angle, or it will lead to back strain. Raising the bars will effect this, but not fix it.
Try setting the seat back 1/2" at a time. This is not the same as changing the stem length.
Interesting. I'm about 6'1". Prior to my last ride I had been moving the seat forward to decrease the amount of reach, but then started wondering if going in the other direction would be better to take pressure off the back. I actually moved the seat back prior to my last ride, which felt a little better but the damage was already done. Once I heal I think I'll move it even further back.

Back pain? Recumbent!
Funny, I saw a guy on one today pedaling like crazy. Looks weird but also looks pretty comfortable. Still I view that as a last resort. Just don't want the wind at my chest the entire time if I can help it. Don't want to give up my roadie just yet.

Interesting. I'm about 6'1". Prior to my last ride I had been moving the seat forward to decrease the amount of reach, but then started wondering if going in the other direction would be better to take pressure off the back. I actually moved the seat back prior to my last ride, which felt a little better but the damage was already done. Once I heal I think I'll move it even further back.

Reach pain goes away with more riding. The way to test if reach is the problem is to see if riding in the drops makes a difference. Hip angle needs to be right for optimal leg power transfer, or it transfers strain to the back. Look carefully at pro positions. The standard fit rules really don't apply well to tall riders.

The usual thing people do is raise their bars or lower the seat when they have back pain. There's a good reason why saddles have 2" of travel and some need setback seatposts.

The way to test if reach is the problem is to see if riding in the drops makes a difference.
I actually have tried that. It appears to me that when in the drops my back is doing less and my legs are doing more. Takes more effort from the legs and thus they peter out more quickly, but the back seems to strain less. Does that sound consistent with what should be happening?

I actually have tried that. It appears to me that when in the drops my back is doing less and my legs are doing more. Takes more effort from the legs and thus they peter out more quickly, but the back seems to strain less. Does that sound consistent with what should be happening?

Depends on your posture when you are in the drops, your cadence, and how hard you are pedalling. Can you maintain that riding position for hours at a time? If it works for you, then keep doing it.

Can you maintain that riding position for hours at a time?
Sadly I think the answer's no. I do think, however, that if I start doing some serious stretching that may change.

There is a lot of useful information presented here. Proper fitting of the bike is essential as are stretching exercises for the lower back and hamstrings. There is a DVD out titled Yoga for Cyclists that is excellent and cycling specific. Loosening up the hamstrings and back muscles should help tremendously if there is not a more significant problem like a protruding disc. If these remedies don't help, I would seek medical advice from a Sports Medicine physician. Good luck

I was born missing a vertebre, my back is as crooked as a politician.. Stretching helps, also climbing out of the saddle helps me alot too... Being fit by a really good fitter is key as well. Just because a bike shop fit you...doesn't mean its the right fit.. seek out someone with a reputation....pay if you have to. Its worth it.

What I would really like is a team car to follow me around with a chiropractor on board...but alas, I haven't won powerball yet.

If the top of the bars is level with the top of the saddle, back pain, neck pain, wrist pain, and crotch pain will be gone in a few days. That is the correct bar position for anyone who is not being paid big bucks to suffer immense discomfort in the low aero position in fashion among pro riders.

When I started riding, I had some lower back pain. I moved my saddle back about 1 cm and it went away.

It could be a multitude of things, but that's what worked for me.

If the top of the bars is level with the top of the saddle, back pain, neck pain, wrist pain, and crotch pain will be gone in a few days. That is the correct bar position for anyone who is not being paid big bucks to suffer immense discomfort in the low aero position in fashion among pro riders.

Depends on your fitness level. Strong riders can be comfortable with a low handlebar because their leg muscles hold their body up, thus keeping pressure off their shoulders, neck, and hands.

I don't know how to improve it once it hurts, but the things that helped me keep it from hurting were yoga and gymnastics.

Yoga helped a lot in strengthening my back, abs, and neck, and really helped keep them from hurting on long rides - long climbs can really thrash your lower back.

My GF used to do gymnastics and found a gym that has adult open tumbling in the evening, and we started going. I never got terribly good, but it made a huge difference in my back and ab strength. It's also a total blast-- the gym is basically 20,000 square feet of padded stuff and trampolines. It's in southern CA, so a lot of the adult tumblers seem to be stunt people.

I don't know how to improve it once it hurts
That's my main focus now. Never realized how bummed out I'd be not being able to ride. Been riding 4-6 times a week for last 7 months or so and I really miss it.


, but the things that helped me keep it from hurting were yoga and gymnastics.
Sounds like I'm going to need to do a lot of back strengthening and stretching. Should have done that before. Need to see a doc to find out when I can start, given the back still feel a little delicate.

Stretching is likely the best thing for your back problem, of course I don't know your situation so it could also be that you have a weak lower back.

With regard to stretching, I'd be willing to bet it's tight hip-flexors. These are the muscles that attach from the top of your quads to your spine (lower-back). When they're tight, and especially when your back is weak (or weakened over a long/hard ride) they can pull your spine forward causing a lot of pain. Biking will tighten these, so you should stretch them before (during if you can) and after the ride, and EVERY day.

To stretch them you can kneel on one knee, with the other leg in front of you and that front-leg's foot flat on the ground (like if you were being knighted). Keeping the top of your pelvis pushed/tilted back, move your hips forward until you feel a stretch on the front of your back leg. (There are other stretches too - look on the internet).

You might also look into back strengthening.

If the top of the bars is level with the top of the saddle, back pain, neck pain, wrist pain, and crotch pain will be gone in a few days. That is the correct bar position for anyone who is not being paid big bucks to suffer immense discomfort in the low aero position in fashion among pro riders.

Wrong again Alan, If the seat setback and stem length are not correct, pain will persist. If the rider is reasonably fit and the bike is fitting properly, the drop riding position will aid significantly in headwinds and decrease air resistence making life easier, as well as conditioning back muscles for increased leverage. This is not "fashion".

You might also look into back strengthening.

Several pro riders use pilates postions for stretching and a conditioning.

See here:

http://www.easyvigour.net.nz/fitness/h_Pelvic_Neutral.htm

http://www.easyvigour.net.nz/fitness/H_Zip_And_Hollow.htm

http://www.easyvigour.net.nz/fitness/h_Dart.htm

And this is really good for pelvic angles:
http://www.easyvigour.net.nz/fitness/h_Bridge_Pilo.htm

Thanks for taking care of this Doc, I don't have the energy to respond to every one of these "I have X pain" posts where 12 people give 15 different opinions, few of them medically sound. I'll catch the next one, deal??

:)

I've had major back pain issues for 6.5 years. Knocked me off my bike for about 5. So I DO empathize with your situation.

That being said asking for help with this on an Internet Forum is misguided. Seek professional help. Start with getting a DIAGNOSIS. If that's too complicated (and it can be) start with STRETCHING hamstrings, low back. Pilates helped me quite a bit.

I know of people who have used a supplement to help treat their back pain. They have experienced a great deal of relief. It's a natural supplement containing hyaluronic acid, which is naturally found in the joints of the body.

My back is messed up from too many hours at computer while at work. I find riding actually helps it out to a degree. If I follow this routine my back pain is almost non existant. Every two weeks I go to massage therapist, stretch and warm up before every ride, cool down and stretch after every ride, and yoga especially if I do it right after a ride.

..........

How do these threads come back from the BF Dead after 2.5 years?