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.