Sore Back - Lowered Stem
 

(n.b. just started road biking this year w/ Synapse)

I lowered the stem on my bike from the height from the shop as I found myself most often in the drops once I got accustomed to the bike and figured that I should be able to drop it. So I flipped the stem and dropped from 5 spacers to 1 under the stem (trying to roughly position the hoods at the height of the drops).

The first couple rides were pretty awkward and I spent 99% of the time in the hoods but by the fourth, or so, I was starting to get back into the drops comfortably.

Now that I've got a half dozen rides (>2h) with the lowered front end: I've noticed that my mid/lower back muscles are rather sore when I sit up straight at my desk (at work) or, worse, slouching. It was very noticeable while on an airplane last week for work and driving. It doesn't feel painful just a little stiff & sore.


Back to the point of the post, am I working back muscles here in a good way or am I just feeling old and should take it easier?

maybe lowering in smaller increments would help your body adjust easier.

I'm no pro, but doesn't your flexibility and core stability and strength have to do with lower back pain. Not discounting the stem lowering, just throwing out all the possible variables.

I was thinking the same thing after my second 3h ride.
But I threw that plan out the window already. :)

How bad is your posture normally? When you're on the bike are you slouched over or keeping a straight back?

I ask as most people everywhere have terrible posture.

Being an old man with an old back.. that was my thoughts too. Likely the new, more aggressive position, aggravated the OP's back problem. But it is core strength that is the problem. I'd switch back to the position that worked... AND begin some core exercising. Don't rush to fitness! Injuries will take you out.

Que the guy who always brings up fit.

Lowering your stem more likely exposed a bad fit instead of contributing to it.

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I share this link a lot. Measure yourself, measure your seat to bar distance (once you check your setback) and I'll bet five cool points you are stretching too far to reach your bars.

Both factors play a part. Core strength and stability is what allows you to tolerate the "abuse" imposed by the lower stem. If you do not have the former, you may not be able to tolerate the latter.

chicken or the egg?

You'll get used to it.

You don't say how thick the spacers were or the length and rise of your stem so I am guessing, but say you were on an 11 cm +5 degree stem and had 2.cm (1") of spacers. Then you just did the equivalent of lowering an old fashioned quill stem 4.4 cm or 1 3/4". Roughly the same effect as increasing the stem length 9 cm. Huge change. That your body is objecting is telling you that you are indeed human, in case you had any doubts.

Ben

No worries. It's good. My parents were quite the sticklers on posture, my wife finds it cruel but I recall having to sit at the dinner table with a broom handle held between my back and my elbows.


Yes, 5mm spacers. Though I'm not sure the angle on the OEM stem - it's rather slight so 5deg is reasonable.

I realize the drop is significant... I'm just gauging whether my sore back is muscles getting use that aren't normally used (good sore) or if having a low stem, in general, isn't so healthy.

You'll get used to it. You might also benefit from stretching and doing some back work. I think it's quite difficult to have too much stretch. My best fit is with my elbows just forward of my knees when I'm on the hoods with horizontal forearms. I ride with a slammed horizontal stem and I'm 70. No back pain even on epics.