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Old 07-07-14, 12:10 PM   #1
ambroseya
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Hips/Back pain from riding

I'm new so I hope this is the right place to post this...

I've been getting some extreme issues from riding and I'm thinking that I really need to have warmup and cooldown stretches as part of my normal "routine" for riding - but I find very conflicting information on what that should be. Does anyone have any good resources for the best stretches before/after riding?

If it matters, I am riding a lot of hills, and not doing long distances right now, but building up for a tour.
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Old 07-07-14, 01:28 PM   #2
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Welcome to the Forums .

I'll let others comment on the pre/post ride stretching (I never did), but it has been my observation that most pain related issues caused by the bike can be traced to a poor fit.
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Old 07-07-14, 03:12 PM   #3
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In addition to poor fit, back pain can be caused by poor posture on the bike and/or poor core strength. Do you usually ride with locked elbows and an upright back?
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Old 07-08-14, 08:36 AM   #4
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I get the same thing when I do lots of hills and climbs. My pain is simply due to weakness or lack of fitness for 80 mile hilly rides. It takes a lot of lot of energy and really fatigues my muscles. So if you're in the same boat as I, it's not out of the question to say ride more, but vary the terrain and add in some core exercises, if you are weak in your back, shoulders, and core as I am.

On the other hand other points brought up such as Fit and Posture can be even more important. As you fatigue posture collapses and a poor fit will accelerate this collapse.
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Old 07-08-14, 11:47 AM   #5
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I don't stretch but I do planks regularly. Without the planks I get lower back pain after about 30 miles.
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Old 07-08-14, 11:52 AM   #6
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Stretching is nice, but core strength is the bomb. I use the Core Advantage book. Highly recommended. Buy it and start the program now. You can do the exercises any day you aren't riding.
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Old 07-09-14, 04:41 AM   #7
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Hips/Back pain from riding

1. Specifically ... what hurts?

2. What can you tell us about your bicycle and its setup?
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Old 07-09-14, 08:33 AM   #8
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+1 on poor fit

stretching before a bike ride is completely unnecessary IMO. a lot of studies show that traditional static stretching isn't something you should be doing before physical activity. And cycling is essentially a dynamic warmup, just start off slow for the first 1/4 mile or so.
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Old 07-16-14, 11:29 AM   #9
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I have a bad back and very tight hamstrings which pulled my hips out of whack. I am rarely bothered with it while on the bike so as stated above, check your fit. As for relief for your pain symptoms, the best thing I have found is to lie on the floor with my legs up on an ottoman or chair for extended periods of time. This takes weight off your back and hips and will help your muscle spasms to ease. I now spend a fair amount of my TV time in this position and it has really helped to fix my issues. Stretching is important but not too much and not too often and never a bouncing stretch.

Also try laying on a foam roller. It helps to align your back and open up your chest. If you are hurting, you need healing so take some time to fix it so it does not become a real chronic problem.
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