Cycling and bicycle discussion forums. 
   Click here to join our community Log in to access your Control Panel  


Go Back   > >

Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

User Tag List

Reply
 
Thread Tools Search this Thread
Old 02-16-08, 02:54 AM   #1
humboldt'sroads
Chieftain
Thread Starter
 
Join Date: Feb 2008
Location: Oakland
Bikes: 2012 Cannondale CAADX 105; Wabi Classic Fixed Gear
Posts: 545
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Back pain blues...How do you deal?

It's the usual: early season, not nearly mid-summer form, too much sitting in class, trying to maximize my mileage on rare dry days. As always, its the hills that hurt the worst, consecutive days compound the problem. I know most or all of us have to deal with this at some level...what's your method...cross training, tweaking positioning, drinking beer?

Me: mad stomach circuit on the exercise ball; tons of stretching....all starting tomorrow, of course.
humboldt'sroads is offline   Reply With Quote
Old 02-16-08, 06:49 AM   #2
anthemracer
Junior Member
 
Join Date: Jan 2007
Location: Massachusetts
Bikes:
Posts: 18
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I always hurt like hell by the end of a race (mtn races last year) and I always would say that I'm going to start a core program. Here I am today actually starting it. Can't deal with that pain another season...
anthemracer is offline   Reply With Quote
Old 02-16-08, 10:36 AM   #3
Carbonfiberboy 
just another gosling
 
Carbonfiberboy's Avatar
 
Join Date: Feb 2007
Location: Everett, WA
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
Posts: 11,359
Mentioned: 8 Post(s)
Tagged: 0 Thread(s)
Quoted: 144 Post(s)
I've had back problems for quite a while. Age, mostly. Climbing falls. I just constantly work on keeping it strong. I go to the gym. Ab work, back work, and squats. Squats are the best for me. Year 'round, except for the middle of summer. And position. Keep the back straight and relaxed.
Carbonfiberboy is offline   Reply With Quote
Old 02-16-08, 11:10 AM   #4
humboldt'sroads
Chieftain
Thread Starter
 
Join Date: Feb 2008
Location: Oakland
Bikes: 2012 Cannondale CAADX 105; Wabi Classic Fixed Gear
Posts: 545
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I also do Chi Kung for 20 minutes first thing in the morning. It's a slow, deliberate series of movements that can be integrated into your normal stretching routine. The movements align and basically lubricate your vertebrae, getting the stiffness right out.
humboldt'sroads is offline   Reply With Quote
Old 02-16-08, 04:45 PM   #5
late
Senior Member
 
late's Avatar
 
Join Date: Oct 2002
Location: Southern Maine
Bikes:
Posts: 8,413
Mentioned: 5 Post(s)
Tagged: 0 Thread(s)
Quoted: 749 Post(s)
Quote:
Originally Posted by Carbonfiberboy View Post
I've had back problems for quite a while. Age, mostly. Climbing falls. I just constantly work on keeping it strong. I go to the gym. Ab work, back work, and squats. Squats are the best for me. Year 'round, except for the middle of summer. And position. Keep the back straight and relaxed.
+1

Although I don't do it all the time... For core exercises I like crunches, hyperextensions are great. Close grip pulldowns don't sound like a core exercise but they seem to help me. I also like thr Nautilus lower AB machine. It works the psoas and ipsoas. There are other ways to do that, most notably that thing that is a wheel with a handle on each side.

But the 'core' of the core are crunches and hyperextensions for me.
late is offline   Reply With Quote
Old 02-16-08, 04:55 PM   #6
Nickel
Splicer of Molecules
 
Nickel's Avatar
 
Join Date: Jul 2006
Location: A less cold place
Bikes: Giant
Posts: 1,723
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Core exercises will take care of your back problems unless you have something physically wrong with your spine.
Nickel is offline   Reply With Quote
Old 02-16-08, 10:05 PM   #7
Mobiker50
Simulated Tough Guy
 
Mobiker50's Avatar
 
Join Date: Oct 2007
Location: Jefferson City, Missouri
Bikes:
Posts: 149
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
[QUOTE=humboldt'sroads;6175548]It's the usual: early season, not nearly mid-summer form, too much sitting in class, trying to maximize my mileage on rare dry days. As always, its the hills that hurt the worst, consecutive days compound the problem.

[QUOTE]

I've been using a trainer this year for the first time (as opposed to an exercycle with a tractor-sized seat and moveable hand-thingies). On the occasions I've been able to go out and ride in the world, I've noticed that I haven't lost my seat, my back muscles or my legs like happened the past two winters. THere's a lot to be said for riding the same setup inside as out.
Mobiker50 is offline   Reply With Quote
Old 02-18-08, 10:47 PM   #8
ericgu
Senior Member
 
Join Date: Oct 2003
Bikes:
Posts: 1,941
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by humboldt'sroads View Post
It's the usual: early season, not nearly mid-summer form, too much sitting in class, trying to maximize my mileage on rare dry days. As always, its the hills that hurt the worst, consecutive days compound the problem. I know most or all of us have to deal with this at some level...what's your method...cross training, tweaking positioning, drinking beer?

Me: mad stomach circuit on the exercise ball; tons of stretching....all starting tomorrow, of course.
Cyclo-zen "fix the back and stay in the drops". Has strength and stretching workouts. Great stuff.
__________________
Eric

2005 Trek 5.2 Madone, Red with Yellow Flames (Beauty)
199x Lemond Tourmalet, Yellow with fenders (Beast)

Read my cycling blog at http://riderx.info/blogs/riderx
Like climbing? Goto http://www.bicycleclimbs.com
ericgu is offline   Reply With Quote
Old 02-18-08, 10:57 PM   #9
Miguelangel
Senior Member
 
Miguelangel's Avatar
 
Join Date: Aug 2006
Location: Ositoland
Bikes: Lemond Tourmalet
Posts: 372
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Chikung and Tai Chi does it for me... every morning will do wonders for you... I can also recomend a book called yoga for back pain... its excelent it works the core...
Miguelangel is offline   Reply With Quote
Old 02-18-08, 11:00 PM   #10
Machka 
Long Distance Cyclist
 
Machka's Avatar
 
Join Date: Jan 2003
Location: I ride where the thylacine roamed!
Bikes: Lots
Posts: 46,239
Mentioned: 19 Post(s)
Tagged: 0 Thread(s)
Quoted: 336 Post(s)
I rarely ever have back problems on the bicycle, and I haven't got the strongest back.

1. Make sure your bicycle fits ... way back when, I was riding one that was a bit too big for me, and one side of my back used to cramp up. Well, I got a bicycle that fit, and no more back pain.

2. Ride all year round. I ease up for 2-4 weeks in the winter, but still remain active during those weeks. By this time of year I'm seriously ramping up my mileage again. Way back when, I used to be a spring, summer, fall rider, and would take at least 4 months off each winter. Each spring it was like starting from scratch again ... Ouch! It's so much easier if you keep going all year long.

3. You are a student ... therefore you carry a heavy backpack, right? Well ... walk lots with that backpack. I'm a student too, with a heavy backpack, and I walk 15-20 kms a week. Aside from discovering a whole new set of muscles, and building up my bones, I also noticed that my abs were tightening up because in order to walk comfortably with a heavy backpack, you've got to suck in those abs for additional support.
Machka is offline   Reply With Quote
Old 02-19-08, 10:27 AM   #11
tdrake
Newbie
 
Join Date: Mar 2007
Bikes:
Posts: 3
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
First, burn you messenger's bag

After about thirty years of serious back pain and thousands of dollars spent trying to correct it, about seven years ago I turned to a physical therapist and radically changed my approach to back health. Now, at 44, I can honestly and gratefully say I experience vastly less back pain and sciatic numbness than I have since I was a child.

Everyone's back is different, but here's what I've found both thru serious self-analysis and years of working with chiropractors and then, finally, that blessed physical therapist:

1) Biking good, running bad. Mt. biking esp. builds your core, while running simple pounds it. My younger joints could take that pounding, but not my older. However, serious lower back pain may simply rule out ever riding (comfortably) competitively designed bikes. The price of being a competitive, go-fast athlete is pain. Period.

I'm never really sure why weekend warriors insist on paying that price.

I do experience soreness after each ride, but a little ice pack gets rid of it, and the next morning I feel great.

2) Burn your bike bag. Few things are worse for you lower back than an unevenly distributed load. I can hike pain free for days on end with a heavy pack, and every year, year after year, I walk two miles to and two miles from work/school -- five days a week with a well loaded pack, feeling fine every day. BUT if I sling my paper laden briefcase across my shoulder and walk across campus...well, I'll be in pain for days.

Simply put, the bike bag craze is a chiropractor's dream.

3) Walk, don't run: I have a six pack and haven't done a crunch or sit up in seven years. Your core evolved around *walking*, not convoluted, human developed exercises, and certainly not around running on pavement. Seriously, after two decades of jogging and gym-rat-dom, *giving up* crunches and all the other exercises I used to *build my back muscles* really was a key step to solving my back problems: most of those exercises cause much more strain than strength. And, seriously, I really do have a six pack and all it takes is daily walking, biking, and....

4) Streeeeetching. The remarkably simple, low key exercises the PT gave me do for my back in minutes what hundreds of dollars used to do in months when I used a chiropractor. "Low key" is key here because strain is your *cause*, not the cure.

Note that the above four tips won't make you cool. ...running is cool and walking is nerdy; bike bags are cool and backpacks are nerdy; gym-Betties assume you have a six pack if yer doing crunches and that you are a geezer if yer just stretching.

But at a certain point, comfort trumps coolness. ...that point usually occurs in yer late 30s...

td
tdrake is offline   Reply With Quote
Old 02-20-08, 07:59 AM   #12
RiPHRaPH
Don't Believe the Hype
 
RiPHRaPH's Avatar
 
Join Date: Feb 2002
Location: chicagoland area
Bikes: 1999 Steelman SR525, 2002 Lightspeed Ultimate, 1988 Trek 830, 2008 Scott Addict
Posts: 2,628
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 8 Post(s)
I will say that 2 key core exercises changed my life. The leg lift (done with absolute form, slow and methodical) and one legged squats. Hamstring stretches as well.

I now do all my rides with NO pain and play hockey with no issues. This could not be done without this. It took about 4 months before absolute result. No chiropractor visits in 3+ years with playing every sport you can think of.
RiPHRaPH is offline   Reply With Quote
Old 02-20-08, 11:04 AM   #13
Billy Bones
Senior Member
 
Billy Bones's Avatar
 
Join Date: Jan 2008
Location: Shanghai, West Virginia
Bikes:
Posts: 501
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I'm a BF50+ kind of pirate and have lived with lower back issues since an injury in my early 20s. The only thing that keeps things taut (thereby reducing re-injury) is core strength.

There is a "glass half full" component here that transcends the use of core strength exercise in mere avoidance of lower back pain. I ascribe the fact that I've stayed active all these decades in part to the necessity to stay strong in the "central regions".
Billy Bones is offline   Reply With Quote
Old 02-20-08, 11:08 AM   #14
bac
Senior Member
 
bac's Avatar
 
Join Date: Jun 2002
Location: Pennsylvania
Bikes: Too many to list!
Posts: 7,481
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by anthemracer View Post
I always hurt like hell by the end of a race (mtn races last year) and I always would say that I'm going to start a core program.
This has been a TOTAL CURE for my lower back blues. I now do core body exercises through the winter, and then just maintain (a couple times/week) during the riding/racing season. I've had NO issues since adopting this plan a few years ago.

Try it - it may be the cure for you also!

... Brad
bac is offline   Reply With Quote
Old 02-21-08, 11:33 PM   #15
threeoneseven
Senior Member
 
threeoneseven's Avatar
 
Join Date: May 2007
Location: rural america
Bikes:
Posts: 245
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
stretch your hammy's like it's your job. don't know why, but if it's lower back pain you are having, it may help. best advice i ever got.
threeoneseven is offline   Reply With Quote
Old 03-02-08, 09:29 AM   #16
SeanMA
would rather be biking
 
SeanMA's Avatar
 
Join Date: Feb 2008
Location: Plymouth and Framingham, MA
Bikes: a customized yokota 1x1 mtb, a single speed peugeot, and a CAAD9 5
Posts: 107
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I got in car accident a few years back and compressed my spine. Since then, as soon as I wake up, time permitting, I'll do a quick session of yoga that focuses on the back. From the dog to the cat to the cobra, etc. haha. I also keep a strong core by working out, and all together this works wonders. I rarely have back problems now.
SeanMA is offline   Reply With Quote
Old 03-02-08, 11:02 AM   #17
ccd rider
Senior Member
 
Join Date: Aug 2006
Location: Windsor, CO
Bikes:
Posts: 314
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Glucosamine.
ccd rider is offline   Reply With Quote
Reply


Thread Tools Search this Thread
Search this Thread:

Advanced Search

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT -6. The time now is 09:45 PM.