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  1. #1
    Senior Member stric's Avatar
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    Lower back pain - help

    Hello,
    Well, it's been a few years since that nasty lower-back pain but today I got it again. For about last two years I haven't ridden much in the sense that I didn't ride my mtb, road and CX bikes. However, I commute daily on one of those plush and comfortable Kronan bikes. In any event I decided to test ride my newly asembled Pinarello steel CX bike today. I rode for about 30 miles and I started developingthat back pain agian. I had history of back pain, usually after some nasty MTB races, and very looooooong road rides. Over the last year I focused on strengthening my back and belly muscles and in all honesty I am doing a good job in the weight room when it comes to belly crunches and back extensions. I was rather surprised today. I thought that my back - today- is much better and stronger than a year ago, but the pain came after about 15 miles.
    I am laready ordering a stem with 90 degree rise so I can feel a bit more comfy but I am affraid that stem alone will not necessarily solve it, because the frame that I am riding is slightly bigger and more comfortable than what I used to rise. So here I go again. What excersizes do I need to do to prevent it?
    Is it simply the fact that I haven't ridden for months in an agressive posture that causes this pain?
    anima sana in corpore sano

  2. #2
    Senior Member Faust's Avatar
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    I have lower back pain that has been nearly eliminated through stretching. A great and inexpensive stretching handbook is by Bob Anderson, 'Stretching'. About $10-12 dollars at Overstock.com and Amazon.com.

    You do not need to do all of the exercises in the book, over 200 pages, just the ones for your back. I do a 3-4 minute routine starting on page 26. In a week or two I was vastly improved. I stretch before every ride, and probably should do a session afterwards as well.

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