ridethecliche

If you were having some lower back pain, or would you level your saddle or both.

I've been dealing with this for a bit, but I'm currently using an 84 trek, so I can raise the quill stem a little bit, but my saddle isn't level (it's nose up because that's what was comfortable).

So would you raise the bars a cm or two, or would you level the saddle or both?

Thanks!

revolator

Are you able to do the Yoga stretches for the lower back? Are the back problems directly from riding/bike fit or the problem is initially non-bike related and the biking aggravates it?

grolby

If you hadn't previously had trouble, give yourself a little time to see if it's a fitness/fatigue issue, first. During the week before last and last weekend (Beanpot), my lower back muscles were absolutely killing me. I had done a huge amount of riding the weekend before, ended up injuring my leg and needing to take most of that week off. The fatigue from that weekend combined with lack of sleep and no bike time meant that I was a wreck. After recovering from that race weekend, I had a week full of riding and a racing weekend without so much as a whimper from the same muscles that were on fire last week.

On the other hand, if you're having consistent pain, or on-and-off pain over a period of weeks, you should change something.

ridethecliche

Family history of lower back issues, but I only have problems on the bike, unless I do something stupid like lifting heavy items with my back instead of bending my knees.

So it's a fit issue, and I'm racing this weekend so I need to figure out a way to do a quick fix before I have a chance to get fit again, which will happen towards the end of may when I get a new frame for my cannondale. Then I'll set up my trek like the cannondale.

For now I only have the trek, and I need to figure out whether raising the bars a cm or two is a better idea or if I should level my saddle/slope it down to put more weight on my hands.

revolator

If it's problems only with the bike, adding in stretches should help reduce the problem. In addition to the lower back stretches, stretch one section above and below lower back. Doctors always say the pain isn't always the culprit, it's usually just the weak link.

Go to runnersworld.com, it has great stretches. Stretch morning, noon and night, pre and post rides, it should help at the minimum.

Can you post pictures of yourself on the current bike? Are you too stretched out or cramped up?
too stretched out ==> raise bar
cramped up ==> should stretch out more on drops or extend on the hoods? ==> will end up putting more weight on hands in this case.

ridethecliche

I don't think I can post more pictures of me on this bike, but I can say that it hurts more when I go into the drops, even though being on the hoods hurts when the pain starts up.

revolator

Hard to tell without seeing, but both the hoods and drops extends your reach, so guessing raising bar is where you need to go.

If the lower back muscles are tight (weak link), stretching from your torso down to the hamstrings will help relieve some pain. Pain is from tightness or pressure on anything damaged. Limber muscles create less stress. Don't stretch directly on any damages tissue or ligaments. If you stretch before the pain and problem, this would be okay.

When you are in pain, see a specialist, because stretching while injured could make things worse.

jazz567

Have you had a bike fitting? I had back surgery 6 years ago for a blown disc and severe pain (not bike related) and can now ride with zero back pain. My back actually feels better if I keep up a steady regular riding routine. The stretching of being on the bike and exercise work for me.

If I actually posted a picture of my bike on this forum I'd probably be ridiculed for how high my bars are and how short the stem is. But it was fitted by a LBS that I trust, and they knew that I wanted a setup that was right for my 48 yr old surgically altered back..

ridethecliche

When I touched my back during the pain, it felt like all those muscles were really really tight.

You said runners world had some good stretches for that kind of problem? I'll raise the bars a little bit and start doing the stretches too.

And I have races this weekend. Yay!

ridethecliche

Yeah, I agree with what you're saying. I had a fit, but my body proportions are long legs short torso, so the shop fit me with high drop on a smaller frame. The pain started then.

I'm 19 and I shouldn't have to deal with it. I'll raise the bars because it's easy with a quill stem. Hopefully I'll get a chance to ride tomorrow. Lets see what happens.

revolator

https://www.runnersworld.com/article/...1966-0,00.html
https://www.runnersworld.com/article/...0839-0,00.html
https://www.runnersworld.com/article/...1181-0,00.html
https://www.runnersworld.com/cda/tool...=What%20Hurts?
https://www.runnersworld.com/cda/tool...=What%20Hurts?

There's more articles, but these are what I could find. I've used the videos for some of the other stretches.

Also remember, pain is your bodies way to tell you to lay off, or else you will have more serious long term problems.

Added:
https://www.runnersworld.com/article/...8587-0,00.html

I found the video of stretches for glutes, hamstring, lower back
https://www.runnersworld.com/article/...1807-0,00.html

unbelievably

If I recall correctly seeing one of your bikes with major drop,
then yes...I would recommend that you both raise the quill and level the saddle.

sunburst

I started seriously cycling again just last spring, after a very long absence, and installed a compact crank on my '87 Trek 560 (531 frame), for the local terrain. Lots of hills around here, and I went off to conquer some of them. I immediately noticed lower back pain on prolonged climbs (after 20-30 minutes). So after reading all about "plush" bikes with their more upright geometry, I raised the bars as far as I could take the quill stem without having to buy longer cables.

Then when I bought a Giant OCR C1 this winter, with its taller head tube, I noticed that the bars are now the same height on both bikes. My point being, I think I raised them just the right amount on the Trek. So far this year, I'm climbing on both bikes with no pain.

But (and this is important!), I also included a bunch of core exercises to strengthen my back and abs. See the March '08 issue of Bicycling for 2 pages of core exercises.

I wouldn't think the seat level(ness) has any thing to do with it.

ridethecliche

Heh, I'm on an 84 Trek 760 frame. 531P tubing.

I'm moving up 1 size on my CAAD9 with the hopes that the taller head tube will help me out. Lets see how that goes.

For now I raised my stem 1.5 cm, which is at minimum insertion for the stem and I swapped the saddle and seatpost for something lighter (hill race coming up) but kept the saddle-bb and saddle-bar distance the same.

I'll do the same ride I did today again tomorrow and let you know what happens.

The only problem with having bars raised more like this is that the handling isn't as nimble which comes into play during crits. I'll adapt to that, my back, however, will not adapt.

Alright, enough bike stuff for now, I have so much homework to do.

rmwun54

I would raise the bars up higher and go from there, if it is not comfortable to you, you will not ride with enthusiasm. Then from there you could gage if the comfort level is appealing or not. Riding higher will always be less stressful, so check it. Everyone is different, yeah stretching will help but sometimes it is a combination of both variables.

ridethecliche

Revolator thanks for all the links. I tried a couple of them, and the 'superman' stretch in the video was the only one that seemed to target the spot in my lower back that was hurting.

Thanks everyone else too.

thirdin77

Was the saddle uncomfortable when it was level? If not, then level it. I'm still learning about fit, too, but everything I've read has said to level the saddle.

If I was racing, I wouldn't raise my handlebar as doing so would make me less aero. That's why I don't race, though . Choose- pain or speed.

merlinextraligh

there's your answer. I'd raise the bars until you're comfortable. When you want, or need to go fast, you can always get low by getting in the drops, and bending your elbows.


As time goes on, work on flexibilty, and getting used to a lower position (i.e. riding more in the drops, and lower in the drops with more elbow bend.)

As you get acclimated to a lower position, you can gradually lower the bars back.

gfrance

I have had lower back issues when my saddle was set too far back. I pushed it up about 1.5cm and it has gotten a whole lot better (knee is still just behind to right over pedal spindle).

cyclingvirtual

Before you start changing positions, have you any thoughts to why these problems have started ?
Has anything changed recently ?
How long have you used the current position ?
Have you increased your mileage ?
Have you been doing other exercises ?

waterrockets 

+1

Kotts

+1 Just remember that moving the saddle forward means that you'll also need to move it up a bit (the distance between saddle and pedal is reduced otherwise).

ridethecliche

Rode the same route I rode yesterday at about the same effort level. My legs weren't having any of it, but my back didn't act up too badly.

I got a little discomfort under some pretty hard efforts, but standing up to stretch my back and just standing up to pedal for a few seconds seemed to make it better for the time being.

If this doesn't work out too well, I might have to lower my saddle and push it back a little bit to compensate for it. The drop is pretty reasonable now though.

The thing I noticed most was how hard it seemed to go as fast as I normally do, turned out there was a headwind

It's discomfort instead of pain for now. The runner's world stretches don't really do it for me. There are only two of them that actually feel like I'm working the area. Bleh.

Surferbruce

it's pretty amazing what even a small increase in bar height can do. that's the first thing i'd do, you'll definitely feel a 2cm difference.

ridethecliche

Yeah, I felt it alright. I felt like I could be in the drops for longer, and I felt that I was slower on the hoods haha.

Back felt a little better, but it's workable right now, I think more still needs to be done. For now I'm going to look for stretches that work for me and start doing those 2-3 times a day to build up strength.