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Back pain

Old 04-16-24, 03:26 PM
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Back pain

When ever I incorporate cycling into my lifestyle, I notice my back hurts. However I never have any pain or discomfort when during bike riding or even directly after.
it is usually few hours later like when Iím getting up out of chairs or in general.
It will exist off and on as such that as long as biking is part of my lifestyle .
Do you think itís because of biking even though I never have pain during cycling ?

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Old 04-16-24, 03:39 PM
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is it back pain or sit bone discomfort?
riding does just the opposite for me. In the beginning of the season I'll have some general sit bone discomfort, that tends to go away after I get a few good rides in.
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Old 04-16-24, 03:50 PM
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Several years ago, I began using an inversion table. Hang upside down 5 minutes everyday. Now I have no lower back pain.
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Old 04-16-24, 03:55 PM
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I think this is common. I get back pain off the bike also. I've tried different things. I find that stretching every morning helps, as does back work at the gym, as does vigorous walking. Of those three, I've found vigorous walking to be the most effective.
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Old 04-16-24, 05:18 PM
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Originally Posted by Carbonfiberboy
I think this is common. I get back pain off the bike also. I've tried different things. I find that stretching every morning helps, as does back work at the gym, as does vigorous walking. Of those three, I've found vigorous walking to be the most effective.
im just curious did it feel same even if riding less aggressive bikes vs more ?

I am the OP, and have a 2021 trek fx sport carbon, itís a more sporty hybrid , but thatís only bike I own to know if Iíd be better say if I owned a verve ?
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Old 04-16-24, 05:38 PM
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I use a Yoga body Yoga Swing. It is like an inversion table but much more versatile.
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Old 04-16-24, 05:50 PM
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Originally Posted by Awesomeguy
im just curious did it feel same even if riding less aggressive bikes vs more ?

I am the OP, and have a 2021 trek fx sport carbon, itís a more sporty hybrid , but thatís only bike I own to know if Iíd be better say if I owned a verve ?
Not in my experience. I find if the handlebar is too low, or too far away, I get low back pain, generally the next day. But if the bike is set up right, then it's not a problem.
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Old 04-16-24, 06:07 PM
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Originally Posted by Awesomeguy
im just curious did it feel same even if riding less aggressive bikes vs more ?

I am the OP, and have a 2021 trek fx sport carbon, itís a more sporty hybrid , but thatís only bike I own to know if Iíd be better say if I owned a verve ?
I've been riding with a group of friends for a couple decades or so. My observation is that the greater the forward lean and the longer the reach, the less back pain is experienced. I ride a carbon bike with a -17į slammed stem and I'm 78. The best thing for back pain is exercise. Just got back from the gym, among many things I did a set of 40 reps with 175 on the back machine and most of the men I ride with are stronger than I am.
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Old 04-16-24, 08:17 PM
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I had the issue. The cause was a slightly too high seat height. Once I got it down to where it should be, the back pain went away, as did the hip pain I was having.
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Old 04-17-24, 05:16 AM
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There are too many possible causes to list, so I'll just relate my personal experience.

I find that I get more lower back pain if I don't use proper form while riding. If I get lazy and lock my elbows, let my hips rotate forward (i.e. arched back instead of bowed back), and fail to pedal circles then my back feels it more the next day. The negative consequences of poor form are increasing with every passing year for me (I'm soon to be 60), so I've got that going for me.

There are other factors - if I'm doing core exercises that helps with lower back pain; sleeping on a firm mattress also helps; not sitting too much (office, watching TV) helps - but proper form is the biggest factor during a ride. This is assuming a properly fitting bike, of course.
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Old 04-17-24, 06:49 AM
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Chronic back pain here, eventually needing surgery in 2019. Now minor discomfort on the bike, it's real like that makes it worse.

For me, what has helped is daily exercises and stretching and especially paying attention to posture, how I sit (no slumping!) and to keep moving. Matching a movie at home, for example, I get up and stretch every 10-15 minutes. Limiting gardening activity--you're never done, so just do more tomorrow.

Actually, it just feels best when I am on my bike.
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Old 04-17-24, 07:26 AM
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I used to bike only upright commuter style with the largest heaviest elastomer springs seat possible AND a suspension post.

Covid hit, everyone dared using public transportation, so I cycled whenever I would commute.

The route I take to go into town is always windy, often cycling against and into the wind.

Upright means I was a giant air brake.

As a bike reseller, I had a myriad of bikes and saddles at my disposal, and regardless of type of bike, I got the best performance from any bike where the bars were a couple inches below a hard slippery saddle.

This was an abrupt change, but allowed me to cut thru the wind.

My back hurt like hell during cycling and after cycling. I put up with it because it allowed me to do some decent top speeds.

About a month in, I got used to the pain and didn't bother me as much because I was feeling great from my endurance gain.

Sleeping on the floor with just a yoga mat really helped correct my back posture, as my sore back would be gone the next day.

As the weeks went by, my back muscles got stronger, and all pain disappeared.

See, my back muscles were weak and never developed from a lifetime of upright cycling.

I think it boils down to how much back pain there is for the individual. If they constantly end up screaming in pain to need morphine, I would seek professional advice from a gp and not BF.

But if it's just a sore back that appears to subside over a day or two, you're surely not breaking anything, and I would just cycle more.
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Old 04-17-24, 07:41 AM
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Walking backwards, and quartered to and fro, on a treadmill (or running hillsides) has proven to be one of my more effective back injury prevention practices. As well, keeping the hip flexors stretched helps. I once saw them using a similar harness supported treadmill therapy on people at a spine specialist, during their recovery. Tried it, and along with strengthening the low back and glutes-alleviating back pain, I also stopped having troubles with damaged menisci, and it strengthened my feet's arches, resolving some fasciitis
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Old 04-17-24, 09:28 AM
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Originally Posted by Awesomeguy
When ever I incorporate cycling into my lifestyle, I notice my back hurts. However I never have any pain or discomfort when during bike riding or even directly after.
it is usually few hours later like when Iím getting up out of chairs or in general.
It will exist off and on as such that as long as biking is part of my lifestyle .
Do you think itís because of biking even though I never have pain during cycling ?
Without knowing the specifics of the pain, the general recommendation is core strengthening.
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Old 04-17-24, 11:14 AM
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Originally Posted by soyabean
Upright means I was a giant air brake. [Hunched over as well, don't kid yourself]

This was an abrupt change, but allowed me to cut thru the wind.

My back hurt like hell during cycling and after cycling. I put up with it because it allowed me to do some decent top speeds.

About a month in, I got used to the pain and didn't bother me as much because I was feeling great from my endurance gain.

Sleeping on the floor with just a yoga mat really helped correct my back posture, as my sore back would be gone the next day.

As the weeks went by, my back muscles got stronger, and all pain disappeared.

See, my back muscles were weak and never developed from a lifetime of upright cycling.

I think it boils down to how much back pain there is for the individual. If they constantly end up screaming in pain to need morphine, I would seek professional advice from a gp and not BF.

But if it's just a sore back that appears to subside over a day or two, you're surely not breaking anything, and I would just cycle more.
The intuitive thinking that back pain means the back muscles are weak has been debunked. We now believe that weak core muscles allow a strength imbalance to develop between the core muscles and the back muscles. Most sedentary and moderately active adults have some amount of imbalance. The fact that you (nor the o.p.) mention doing anything especially targeted for your abdominal muscles is a huge red flag and discounts just about any conclusions you may want to come to about a cure for the problem. Very few people have 'weak' back muscles. We are bending over picking things up all day long. It is much harder to actually work the core as easily. Throw cycling into the life of someone who isn't also doing focused strength training of the entire body just emphasizes existing imbalances between muscle groups.
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Old 04-17-24, 11:24 AM
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Originally Posted by WaveyGravey
Several years ago, I began using an inversion table. Hang upside down 5 minutes everyday. Now I have no lower back pain.
Interesting note: Its pretty common ta see defunct exercise bicycles, treadmills, even elipticals in garage Sales and out by the Dumpster. But I have never seen an Inversion Table thrown away.

As to the OP: Back pain is a bugger. First thing I would try in experiencing Low Back Pain after rides is to raise my Bars about 2cm...
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Old 04-17-24, 11:35 AM
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[QUOTE=soyabean;23216908]...My back hurt like hell during cycling and after cycling. I put up with it because it allowed me to do some decent top speeds... But if it's just a sore back that appears to subside over a day or two, you're surely not breaking anything, and I would just cycle more.
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Yep... Most of us just power on. Wonder what he will have to say 30 years from now... Ha

Still, Nice young healthy looking guy with a nice bike... OK!
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Old 04-17-24, 11:47 AM
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Originally Posted by zandoval
Interesting note: Its pretty common ta see defunct exercise bicycles, treadmills, even elipticals in garage Sales and out by the Dumpster. But I have never seen an Inversion Table thrown away.

As to the OP: Back pain is a bugger. First thing I would try in experiencing Low Back Pain after rides is to raise my Bars about 2cm...
Free? That is an odd criteria for a piece of fitness equipment. My DW's treadmill was not found in a Dumpster, nor a Garage Sale. Neither was my Concept 2 rowing ergometer. Both of these pieces of fitness equipment cost over $1000 each. Both are over 20 years old now, making the purchase prices essentially moot. Our ongoing Gym membership has only recently been reduced (by half) due to us officially becoming Seniors. Lose the Car and a whole lot of things become affordable. But, raising bars 2cm ... possible, but on a modern bicycle will take some doing. There won't be that much adjustability available in a threadless setup. A two or three minute Plank everyday, several sets of Crunches, Situps, or Lying Bicycle Raises, every day ... these moves cost nothing, except a bit of time and some physical discomfort, but the payoff is (usually) worth it.
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Old 04-17-24, 11:54 AM
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For me, onset of pain was 24 to 48 hours later. Delayed feedback is not very effective at driving behavior modification. But that's another story.

I recall reading somewhere along the back pain journey that every spine is different, so personal testimony is of limited experience. Cadaver studies of people who did and did not experience back pain found little correlation between reported pain and common physical spinal conditions.

So take everything with a grain of salt.

Lowering my saddle near the limits of conventional wisdom regarding knee angle helped my spine immensely. Occasional mid ride stretching helps my spine. Indeed I've found a too upright position is bad, but also too low. My saddle to bar drop is zero, and I can ride literally hundreds of miles moving between flats and drops. That's my spine.
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Old 04-17-24, 12:43 PM
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Originally Posted by Leisesturm
...raising bars 2cm ... possible, but on a modern bicycle will take some doing.
Wow... You are right. On my old beaters adjusting the Bars, Stem, Seat, Seat Post is no big deal. But on a modern bike that could be a real chore and might not even be possible. I now see why some people are spending money for a professional bike fitting before making a new style bike purchase.

In my, "Ole Geezer, More Beat Up Than I look", condition, changing my bikes set up even just a few millimeters causes a noticeable change...
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Old 04-17-24, 12:56 PM
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Originally Posted by Leisesturm
.... But, raising bars 2cm ... possible, but on a modern bicycle will take some doing. There won't be that much adjustability available in a threadless setup....
Uh, what?

Unless you're talking about the small percentage of high end bikes with integrated stem and bars, threadless is significantly more easily adjusted than threaded.

Threadless stems can be flipped, possibly achieving 2cm alone. Ain't happening with a threaded "7" stem. Even if the thread less fork has been cut to have no room for spacers, virtually infinite combinations of stem angle and length are available. Heck, if you have a threaded stem needing adjustment, the easiest route may be to toss the threaded stem and replace it with a threaded to threadless adapter. From there you can put the bars almost anywhere you want.

​​​​
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Old 04-17-24, 02:17 PM
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Originally Posted by zandoval
Interesting note: Its pretty common ta see defunct exercise bicycles, treadmills, even elipticals in garage Sales and out by the Dumpster. But I have never seen an Inversion Table thrown away.

As to the OP: Back pain is a bugger. First thing I would try in experiencing Low Back Pain after rides is to raise my Bars about 2cm...
Don't see them that often. But I got mine from a garage sale.
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Old 04-17-24, 03:51 PM
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Originally Posted by downtube42
Uh, what?

Unless you're talking about the small percentage of high end bikes with integrated stem and bars, threadless is significantly more easily adjusted than threaded.

Threadless stems can be flipped, possibly achieving 2cm alone. Ain't happening with a threaded "7" stem. Even if the thread less fork has been cut to have no room for spacers, virtually infinite combinations of stem angle and length are available. Heck, if you have a threaded stem needing adjustment, the easiest route may be to toss the threaded stem and replace it with a threaded to threadless adapter. From there you can put the bars almost anywhere you want.

​​​​
I did say it was possible. You don't think buying a new stem or fork or stem raiser plus spacers, "some doing"? I do, certainly vs loosening a locknut and pulling some more height (to the min insertion mark) out of the stem shaft ... I'll double down: some doing. I have NEVER seen the stem that was negative angle in the OEM position allowing 2cm of height free for the flipping. Let's call this one a draw.
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Old 04-17-24, 04:29 PM
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Originally Posted by WaveyGravey
Several years ago, I began using an inversion table. Hang upside down 5 minutes everyday. Now I have no lower back pain.
'

I could not live without my Inversion Table. I`ve had it for over 20 years, and I only wish I would have got sooner.


ALSO

I have two bikes
A touring "Road" type bike and a Trek Verve.
My back bothers me much, much less riding the Verve.
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Old 04-17-24, 04:32 PM
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Originally Posted by Carbonfiberboy
I think this is common. I get back pain off the bike also. I've tried different things. I find that stretching every morning helps, as does back work at the gym, as does vigorous walking. Of those three, I've found vigorous walking to be the most effective.
how much do you walk ?
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