General Cycling Discussion - My Back Hurts!

Perhaps a newbie question for you, but appreciate any responses. I've been riding for about a week now and while I ride my lower back kills me. I wonder if I'm using bad form? Any similar experiences. Let me know. Thanks!

Originally posted by angel_M
Perhaps a newbie question for you, but appreciate any responses. I've been riding for about a week now and while I ride my lower back kills me. I wonder if I'm using bad form? Any similar experiences. Let me know. Thanks!

As a new rider, it's not uncommon to experience a bit of discomfort for the first few weeks as your body adjusts to the saddle, but that's usually located in the rump, not the lower back. Are you keeping your back straight when you're in the saddle? If you arch your back forwards or backwards, it'll cause you to have that sort of pain...

This is a pretty common complaint. When I first started riding longer distances, my lower back got very sore, also. I found that doing "back extensions" at the gym helped A LOT.

You need to analyse your riding position. First consider the relationship of pedals to saddle. Is your saddle high enough and at the right horizontal setting.
When that is correct, look at the relationship between saddle and bars. This should place you comfortably with slightly flexed elbows and relaxed shoulders. Your back should be fairly straight, but at an angle. The angle you ride is entirely up to you, from an upright city riding style, a 45 degree touring style, or a horizontal racing style.

Then look at more detailled dimensions such as how far apart your handlebar grips are.


See
http://www.peterwhitecycles.com/fitting.htm

Have you been stretching and stuff like that? My back always kills me if I don't stretch it out. Your lower back actually does more work while pedalling than you might expect, and does even more if your abs are out of shape to boot.

Also, try using lower gears or "dancing on the pedals" while climbing.

Just a note--make sure to take some time off from exercise when your back muscles are sore. Sore, stiff, inflamed back muscles can pull your spinal column out of alignment and give you the opportunity to develop REAL back problems.

i agree with almost all the comments here.

basically, you're using your back muscles in a new way so they need some time to adapt. Start gradually and build strength over a period of weeks --- also doing some light strength exercises like back extensions in the gym will help a lot.

but also check your riding position although it's really hard from an online forum to say if you're doing something wrong here...

it's probably OK, but with the back (particularly lower back) you need to be particularly careful b/c you run the risk of major back injury when the muscles are weak or overstressed...

if your back hurts, take a break for a few days from cycling...

I had the same problem but it was largely from riding my mountain bike on the street. The bike was great for downhills and climbing but for street riding, I was bent over too far and in addition to a sore back, had sore wrists. I don't ride trails much and found that the bike was not conducive to my style of riding. I replaced it with something much more comfortable and designed for street riding and the back and wrist pains are gone.

Thanks for the responses, people. I have been more mindful of my riding style and pedaling motion and noticed an instant improvement. Thanks for all the help!
:beer:

I am also a newbie to the sport and it is all about getting the muscles use to what you are doing. If it persists though you should probably go to the doctor. When it happened to me i rode for two days took one off and so on. I also found that cycling shorts helped.

My lower back stopped aching after long rides, when I started using easier gears. I now do a lot of century rides using slightly easier gears with a hint of lower back pain. Hope this helps!

Originally posted by nathank
i agree with almost all the comments here.

basically, you're using your back muscles in a new way so they need some time to adapt. Start gradually and build strength over a period of weeks --- also doing some light strength exercises like back extensions in the gym will help a lot.

but also check your riding position although it's really hard from an online forum to say if you're doing something wrong here...

it's probably OK, but with the back (particularly lower back) you need to be particularly careful b/c you run the risk of major back injury when the muscles are weak or overstressed...

if your back hurts, take a break for a few days from cycling...
Ditto.

I've had back trouble as well, lower back, and upper back. Long rides can be tough on your back, but unlike most competitive cyclists, I don't have a masseur or therapist to work on my back! The best thing is to stop and stretch every so often. Also, make sure you really stretch out your hamstrings before and after- having tight hamstrings can definitely cause lower back pain. And when you get home, do some back stretches and lower back exercises like the pelvic tilt. Yoga stretches are also really good for that- get down on your fours and arch your back like an angry cat. It's great for the middle of the back. I also work out at the gym and do exercises to strengthen the muscles in my back, and after, do stretches and exercises recommended by a physiotherapist. I still get a sore back from long rides, but I have a lot less trouble now.

I think it would be cool for some of the beginner cyclists to have someone snap a photo of you to capture your form on the bike and that way, it might be easier to discuss posture and form. I might do this a bit later too. I've had low back ache at times and some numbness in my hands. Having a picture might be a faster way to get feedback and fix the uncomfortable feelings quick.

Thanks for the info guys. Very helpful.

Dave