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Lower Back Pain on Longer Rides

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Lower Back Pain on Longer Rides

Old 07-07-08, 04:10 PM
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Fred61
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Lower Back Pain on Longer Rides

Can anyone suggest the basic cause of lower back pain on a road bike.

I have no existing back conditions. It's OK off the bike.

Is there a simple adjustment I can make to the bike or is it from not strengthening the back muscles

or stretching.
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Old 07-07-08, 04:30 PM
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Core strength exercises may help.
Good cycling posture and may help.
Pedalling harder may help.
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Old 07-07-08, 05:30 PM
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Saddle too high or too low can put too much stress on the back from pedaling effort or reaching.

Handlebars too high or too low.

Handlebars too close or too far.

It's impossible to even begin offering advice without at least seeing a picture of you on the bike in your usual riding position.
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Old 07-07-08, 05:52 PM
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Get fitted at your LBS, would be the best idea for now. Maybe your saddle is titled a bit back, which can give you a lot of pain in your lower back.

Or do some core/lower back exercises, such as deadlifts.
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Old 07-07-08, 06:14 PM
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I had a lot of lower back trouble (really really stiff and painful after 30 minute rides) until I realized that my saddle was way too small. Get fitted for the proper saddle size and see what you come up with.
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Old 07-07-08, 06:22 PM
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I had the same problem with my waist going numb, all sorted now i've changed my riding position.

Was originally sat square and then bending over with the back, now I rotate my hips forwards instead to keep a straighter back. Caused probs with the saddle I had but got one with the slit in it to comprimise for the extra pressure on the perineum from doing this..

whether that's "right" or "wrong" it worked for me and saved me a hell of a lot of pain
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Old 07-07-08, 06:23 PM
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I had lower back pain on the first long rides I ever did. But it just went away after I got used to being on the bike for that long.
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Old 07-07-08, 06:35 PM
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you just need to get some strength built up in your core. It happens to everybody when they first start since those muscles are used to holding up nearly all the weight of the upper body for extended periods of time. It's one of those things you just need to live through. Doing core exercises might help but I wouldn't say it's completely necessary if you don't have the time.
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Old 07-07-08, 06:39 PM
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I had the same back issues. The things that helped me was:1) Paid $75 for a fit2) Every morning, 90 seconds of plank, 60 seconds of side plank on each side3) 50 pushups every morning.Good luck.
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Old 07-07-08, 09:00 PM
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Ride more, pushups, and stretch your back.
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Old 07-07-08, 09:15 PM
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Fred61, how long does it take to start hurting?

Originally Posted by Vanthel View Post
Was originally sat square and then bending over with the back, now I rotate my hips forwards instead to keep a straighter back.
I did that with a too-small bike last fall, and it put my hands nearly beyond the handlebars. Switched to a larger frame to push the bars forward, and it worked out great (still riding it).

Don't adjust your body to fit the bike, adjust the bike to fit your body. Put the saddle where you pedal the best, straighten your back (not vertically, but imagine a straight line from your head to your tailbone), then move the bars to put them where your hands naturally fall (whether by using a different stem or a different frame size).
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Old 07-07-08, 09:40 PM
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Thanks for all of the advice, I appreciate it.
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Old 07-07-08, 10:46 PM
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I've been in good shape for riding a bike for a long time. When I switched to a new bike with higher gearing, my lower back began to hurt - but off, not on the bike.

More bike riding, which made me stronger, seems to have ended the pain. But that's just me.
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Old 07-08-08, 02:59 AM
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Originally Posted by Szczuldo View Post
you just need to get some strength built up in your core. It happens to everybody when they first start since those muscles are used to holding up nearly all the weight of the upper body for extended periods of time. It's one of those things you just need to live through. Doing core exercises might help but I wouldn't say it's completely necessary if you don't have the time.
+1. Good response.
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Old 07-08-08, 05:44 AM
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Please let us know how long you ride before you start to hurt.

My back starts to hurt, just a little bit, after about 50-60 miles, which I consider somewhat "normal"....especially when doing long climbs in the saddle. I have found that occasionally standing in the climbs helps. Also getting off the bike every 2 hours to stretch is helpful. As above, fit and good core strength are important.
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Old 07-08-08, 06:05 AM
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Also don't forget stretching. Not just your back, but hamstrings and glutes are especially important. I'm learning this the hard way this year after aggrivating an old SI joint injury. Two weeks of half hour sessions of stretching and strengthening and its finally starting to feel better.
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Old 07-08-08, 09:03 AM
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Stretch your psoas regularly, and your hip flexors. When these muscles are tight (which happens when you are in classic cycling position), they affect your low back as well.

Also, do simple back extensions on a swiss ball or back extension machine at the gym.

Lastly, do more core exercise (not just crunches, but true core muscles like the transversus abdominus.)

You should notice improvement within weeks.
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Old 07-08-08, 10:49 AM
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I used to have alot of lower back pain from a car accident and my job. I started working out at the gym over a year ago and including back extensions into my workout program. No back pain anymore whatsoever at any time in my life now. I hold a 10lb. medicine against my chest while doing them. I do the inclined extensions, top left pic.

https://content.answers.com/main/cont...xtension.1.jpg
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Old 07-08-08, 12:04 PM
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Originally Posted by datlas View Post
Please let us know how long you ride before you start to hurt.

My back starts to hurt, just a little bit, after about 50-60 miles, which I consider somewhat "normal"...
Right -- I might get tired after three or four hours (not counting my legs, the tiredness of which depends on how much I'm slowly climbing ). However, on a badly-fitting bike, my back would be wracked in pain in less than thirty minutes.

The first is just getting tired; the second is a fitting problem.
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Old 07-08-08, 12:10 PM
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