Lower Back
 

I just got into road cycling and I've been trying to ride as much as I possibly can. The only problem is that relatively early into the ride (4-5 miles) I notice a pain in my lower back. I got my bike from a shop and they fitted the bike to me so I was wondering if that pain is just due to how recently I started biking or does it have to do with the bike? Is there anything I can adjust on my bike to get it to feel a little better? Handlebars....seat...anything? The bike shop is rather far away and I want a trip there to be my last resort.

Thanks

Flip it.

Try to stretch your back a couple of minutes prior to your rides.

And give time to your body to adjust to the bike.

It probably has more to do with sitting in a chair most of the day and being either inflexible, having a weak core, or both. Check out the article in a recent Bicycling Magazine where they referred to sitting disease.

I have lower back discomfort and work hard now to keep it in check. Isolated stretches have helped me. Also, Tylenol Arthritis Pain Formula does wonders, pre-ride.

I was going to say your reach is too short, but you say you got a fit done? That early in a ride seems like an issue with your stem and/or bars providing a short or boxxy type fit on the bike. I am not sure what "flip it" means, but maybe flipping your stem over will stretch you out a bit. Hmmm...maybe just try and move your seat back. When you got fit, did they ask about your riding experience? My thinking is, they put you on something that you aren't ready for. It could just be a matter of time until you get used to riding.

They knew this was my first road bike and that I had no prior experience. I'm going to start stretching my back before and after a ride, work a little harder on my core strength, and just see what happens with time.

That will probably make a big difference. Sitting at work for long hours contributes to weak core muscles and less flexible hips. Cycling requires a reasonably strong and flexible core, but cycling doesn't improve that much. Therefore some regular core exercises and stretching are needed for cycling. Its a must that you add some of that to your routine, and you can do a lot of it at work during breaks from sitting. Its not that hard to do, but you should be vigilant and consistent about it. My lower back discomfort comes and goes and I think it has to do with my consistency with that.

And meanwhile try the Tylenol Arthritis Pain Formula. It has a quick dissolve layer, and a time release layer, and it works magic for me.

It could be one the other or both:

A common error for new riders is they try to support their trunk weight with the back rather than the abs. When you ride think about relaxing the back and tightening the abs a bit ( like you're about to start a crunch) so your weight is lying on your abs rather than hanging from your back ( that will also help your breathing).

Also, even the best fit is only going to put you in the ball park. Making adjustments while on a trainer doesn't exactly replicate actual riding. Two possible adjustments come to mind- the "drop" might be too large for your flexibility ( drop = difference between saddle hight/bar hight ) As you ride more and develop better core strength( abs) you're body might become more flexible otherwise you'll need to flip the stem so it raises the bar ( or if already flipped look at getting a new one with more rise ) and/or add some spacers ( if there's room )

Lastly you might be stretched out a little much - try moving the saddle forward a few mm at a time and see if that helps ( if you're hands start to hurt you've moved it to far forward )

When you say they fitted the bike to you, what do you mean?

I disagree- usually a short fit will result in pain higher up in the back/shoulders because you have to roll the back to fit in the cockpit and also is often accompanied by pain in the wrist because the weight is balanced to far forward on the bars.

When the reach is too long you wind up with too much weight balanced on the saddle and not enough on the bars. The lower back starts to hurt because it is taking the extra weight (that should be on the bars) and tries to move forward by flexing in a "u" type fashion

I was being flippant. I meant the opposite of what the advice here usually is. ie. Make the bars higher.

Core work is also a good idea.

In my experience, discomfort and things like hand numbness can gradually go away as you get fitter, but pain issues usually only get worse unless you resolve the problem. Of course, it's possible that you are just doing too much too soon, but still, having known people who have had back problems, it's not something to play around with. Simple new bike fittings in most ordinary bike shops aren't really intended to address issues like this.

A little update, I've been messing around with the seat a bit, going both closer to the handles and farther back. There is some positions that feel good for a little yet they still end up hurting. I'm just going to give my back some time to rest and maybe do some running or lifting in the meantime.

One thing I did notice was that the pain really came about when pedaling....I was wondering if this means anything.

I'm going to head down to a shop within the next week or two to get my positioning looked at and find out about some group rides, I'm just trying to get as much info as possible.

There are a few potential reasons for this:

1. Fitting issue. Your arms may be too far from the handlebars, causing additional tension and pain in the lower back. You might need a shorter stem or to sit closer to the handlebars, if possible.

2. Weak muscle. It could also be a sign that you need to do more exercise in your lower back and abdomen, however at that distance, I highly doubt that this is the cause.

3. Previous history. If you have any previous back issues, they might resurface on the bike, especially if you were fit inadequately to it.

Good luck!