rryan1987

Hi,
I’ve been cycling for the last few years and have attained a fairly reasonable level of fitness. However over the past 6 months I have been having problems with my lower back. I've seen a chiropractor and a physio but neither have solved the problem. The pain doesn’t really affect me on the bike but I want to make sure it isn't the bike that is causing it. Could anyone give me some advice on the optimal position on the bike either here on this message board or give me a recommended website.

Thanks

Lectron

No one can tell, without studying you carefully, how you should set up your bike.

Here is a good calculater though that can give you something to start with Fit Calculator .

Question : How much time have you spend on abdominal and back training ?

Four times a week ? No ?

Not even two times a week ??

Oooops. That could in fact be the problem right there.

john_ford

There is quite a bit of fit information on cyclingnews.com under fitness Q&A. I have found that cleat position can affect the back and that each cleats position should be set relative to the position of the ball of the foot, individually for right and left foot.

Also check out wobblenaught.com they provide an online fitting system that looks pretty thorough.

Good luck!

Dave Moulton

Your arms need to be in direct opposition to your legs. When making maximum effort you are thrusting down with your legs at more than your body weight. The only thing holding you down is your hands on the handlebars; power is transmitted through your arms, shoulders and back muscles to the legs.

If your arms are stretched too far ahead it is like carrying a heavy weight at arms length; all the strain is on your lower back.

With the pedal at the start of the power stroke (About 2 o’clock.) draw a line from your hip joint to the pedal spindle. This should be parallel to a line drawn from your shoulder to the center of your hands on the drops when in a normal tuck position.

Get a friend to eyeball your position as described or better yet take a photo and you can draw the lines described on the picture. You don’t have to be moving; you can lean against a wall.

Sometimes if the handlebars are tipped forward and the flat part at the bottom is at an angle from horizontal. Turning the bars until they are only a slight angle from horizontal will bring your hands quite a bit closer to your body. You may need to lower the bars to compensate for less reach. Often shortening your reach and lowering the bars slightly is all it takes to achieve to position I have described.

Go to my website (Link below.) Go to “Bicycles” Page 6 Bike tech for more information.

Maj.Taylor

Yea, what he said.

Include flexiblity training (i.e., stretching) along with that. Not just before you get on the bike, but as an integral part of your training routine. Right now, can you touch your toes or even flatten your hands on the floor w/o bending your knees--aside from the pain of which you speak being the limiter? If not, flexibility is definitely lacking and should be improved. Also pay attention to Dave's post on positioning. My money is on either one, or more likely, both of those being the solution to your problem--unless it's something truly serious, but I tend to think not since you've already seen healthcare practitioners.

Oh, one other thing, maybe a bit unusual. I once had a similar problem and isolated it to my seating position in my car. Have you considered that or a seating position somewhere else being the source of your problem?

kewlrunningz

I had the same problem. My lower back would tend to seize up at the ends of rides. It didn't really "hurt" but it was more of a discomfort thing. As of lately I've begun lifting weights including abdominal/back exersices and it has miraculously gone away.

cjbruin

Spend $30-40 at a bike shop to have someone fit you. It's worth it. Mu opinion is you should find a small shop where the staff does a bit of racing...they tend to take these things pretty seriously. I know a good place in So. Cal...not sure where you are located.