Cassiel

I know this is the 5-billionth post about back pain on the forum but even when I did a search I didn't find much information about upper back pain. This is pain between my shoulder blades, and I haven't definitivey linked it to the bike but it seems likely because I can't think of anything else I've been doing differently. After a few weeks of relatively little cycling (less than 90 mpw), I've come back to doing more - about 150 mpw. I'm only cycling every other day, and running 6+ miles on the off days. I'm accustomed to having a little lower back pain when I increase my distance/intensity in my riding, but upper back pain is a new one. The only thing I can think is that I fiddled with my saddle a few weeks ago, and I thought I got it back to where it was (though I tipped the saddle nose downward slightly to alleviate some...er...seat discomfort - it was a successful fix for that problem, anyway) but maybe not? It's funny to me that it shouldn't cause me discomfort at 90 mpw and suddenly become a problem when I increase the mileage by what seems to me like a proportionally small amount.

Ideas?

csown

I get upper back pain if I'm aero a lot or do a lot of climbing out of the saddle. For me, the main cause is actually naturally tight pectorals, causing the muscles between my shoulder blades and upper lats to respond by being tight too. My masseuse recommends that I stretch my pecs often, because being on the bike (hunched over) doesn't allow your pecs to get much extension but they still work a lot while climbing and sprinting.

Check if your pecs are tight by squeezing them when you're relaxed, about midway down your clavicle to the outside part next to your ribs. Tightness varies from person to person, but if they're relaxed, they should be pretty squishy. If this is indeed your problem, you can stretch them by standing in an open doorway and spreading your arms so that your forearms are on the jambs and you're propping yourself up by your elbows. Keep your body stiff and straight and lean forward as far as you can. Do this for at least 20-30 seconds and repeat 2-3 times. Do it a few times a day and see if it improves things within a few days.

-Chris

Cassiel

I would not have guessed that! I will try it. I do spend a lot of time out of the saddle, climbing. Thanks.

donnamb 

There's a great chiropractic clinic in Portland that specializes in "sports medicine". Most of the staff are cyclists and runners themselves. They have a very good reputation in the sports community.

Clearwater Chiropractic
1201 SW 12th Ave # 205
Portland, OR 97205
(503) 279-0205

smoothleg

I noted the same on longer rides. Went to a narrower handlebar last year, haven't had a bit of trouble since.

Sikbug

I have this problem as well. Do you think it can be from a bike being too small or the seat position not being high enough?

johnny99

The most common causes of upper back pain are:
1. poor posture on the bike
2. poor core strength

An easy indication of poor posture is locked elbows. You should always ride with a bend in your elbows. If you have a hard time riding with bent elbows, you may need to adjust your handlebar position (probably upward) or even your saddle position (probably downward). Improving your core fitness (exercising your torso muscles) can also help a lot.

Sikbug

I'll pay attention to that next time. Thanks!

NealH

I would guess a saddle height slightly too high could easily give rise to back aggravation. Lower it 1 cm and try it. If this is the, or one of the culprits you will feel more relaxed through the back right away while riding. Actually, the post johnny99 made is good info.

Yangster

I have a problem with this too for a month... and i thought it was something to do with the fitting, but no matter how i fiddle with the fitting, it still came back after 30km. However, I started to do proper warm up and cool down before ride and after ride. Now, no more ache, so i guess warm up is really good, stretches and releases tension in those stressed area.