I developed a nasty back ache after riding last week. It was a short ride (20 miles or so), but when I did my stretches afterward I could feel the tightening coming on. I stayed off the bike for 5 days or so. Decided to go back at it with a short 15 miler. The back was quite tight when I got off of that ride. Things started to feel better, so I went for another brief ride (20 miles) today. Mistake. I am regressing again. Perturbs me. Sometimes riding helps things loosen up. This time it didn't. Any of you have experience with lower back pain? How long did you stay off the bike?

How young are you and what bike do you ride?

There is a lot to this. How flexible are you? What is your set up like? You may need a more upright position, or better bike fit. Or it could have just been windy and you are too bent over to fight the wind. Too many variables to figure out on an internet forum.

I'm an expert on this topic, having ridden with back pain for 5+ years, and suffered from chronic back pain for over 10. But I'm sick of talking about it, so you're on your own.

Don't ask me about this again.

Damned newbie. You can't get sick of back pain (or talking about it) until you get at least three decades of it under your belt (or at or right above your belt).

For the OP: Two words, aspirin and yoga.

Oh, ten years of it did the trick for me.

This is what worked for me--chiropractor and abdominal exercises. Working your abs also strengthens your lower back. I do not have back pain anymore. Now if I could just do something about my neck pain.

When my back hurts it helps a lot to lay on the floor with my legs up on a box or on the bed, so I'm making the same shape as if I'm sitting in a chair except my back is flat against the floor.

I've got two discs that give me fits (and sciatica) in my lower back.
- Get a bike fitting done and tell them you have lower back issues.
- When I have pain, I take Ibuprofen or Naproxen, and ice the area that hurts. (I have stronger stuff for the days I can't stand up and want to spend the day curled in a ball on the floor, which fortunately are rare now.)
- Yoga is great, but I've found the movements in this Pilates book work even better. Don't do any movements that cause pain. (I can't do extension poses like Cobra or Cow)

What helps me is to be stretched out on the bike and a lot of bar drop. That doesnt mean it will work for you. I think you have to mess around with your fit till you find something that works. But core exercise's help everyone.

Lower back pain can be caused or exacerbated by a saddle that's too high. Did you have your bike fit by your shop or a professional fitter?

JB

There is always the simple trial that involves no amount of spouting "om" or other supposedly spiritual rituals. Even if it does turn out to be a medical or fitting problem. Concentrate on only using the muscles necessary to biking and relax everything else. Usually this points to at least some minor technical flaws such as subtly pushing outward within the pedal stroke and effectively flexing yourself like a wishbone. Also the vast majority of your abdominal muscles are effectively rear firing and nearly opposing to the washboard effect that appears when the smaller front facing ones are isolated. Good luck.

Does it happen mainly when off the saddle? If so it can be from an imbalance between your abs and back, it is mainly due to the abs being weak and they can't take the pressure when you stand on the bike for long periods.

The plank is a great way to balance the muscles, be sure to do them on one leg and one arm sometimes to increase the resistance.

Had two surgeries on lower back, L4-5 area, acute stenosis, sciatica nerve damage, etc. Still take Oxycontin daily (Wonderful drug). I ride approx. 400 miles a month and yes, cycling aggravates the situation a lot, but the feeling of strenuous excercise and cycling freedom far out weighs the pit falls of back problems. Deal with it and ride.

97% of the people don't give a sh$%......the other 3% are glad you have the problem.

1. Ensure you're fit properly. A $50 eye-ball-it fitting at your LBS is not a proper fit, IMO. Ask around to see who's got a reputation for doing the best fittings. I highly recommend the Retul system, as it can see things the eye can't pick up.
2. Get a good bib/saddle combo. Screw the light weight stuff . . . get something with decent padding to help absorb bumps. Get out of the saddle for the hard bumps.
3. Core exercises. Reverse crunches are awesome. Also do back exercises (as simple as laying on your stomach and raising your feet and shoulders off the ground simultaneously). If you've got a local gym that has one of those contraptions that allows you to bend over, and then raise back up, that's great for focusing on your lower back muscles.
4. A lot of people recommend against serious stretching before working out. I stretch just enough to loosen up so that I don't feel tight on the bike (run in place for a minute to warm up prior to any stretching). But for lower back issues, stretching out your lower back prior to getting on the bike is a good idea. Then, of course, stretch well after riding.

your most common response is going to be "Get a bike fit", and that's the best advice. Other advice, like "work your core", or " get a better saddle" will, at the very least, do no harm.

But really, get a bike-fit. There is no one answer for everyone, and internet prescriptions are poor medicine.

flexibility + core strength = 0 back pain.

Lowering the bike seat takes care of lots of back pain issues...go slow...lower it 1/4" at a time and test it.

By the way, lots of knee pain is because the seat is too low.

In addition to an old injury, my greatest problem was overly tight and weak glutes, which were pulling on the lower back structures to the degree that I could not climb a hill for longer than a quarter mile without having to stop, get off the bike, stretch, get back on, stop, get off the bike, stretch, get back on, rinse and repeat for a long as the hill was. Stretching and light exercises have helped tremendously, and the only time I have back pain now is on an exceptionally steep and long hill, which even around here I don't do often.

The question is how [B]old [B] am I! I am 51 and I ride a Specialized Roubaix. The stem on this bike is higher, which is helpful for my back problems. I have had occasional problems for years. I think work on the core would be helpful. I try to figure out whether riding helps or hurts. I want to believe the former, but sometimes I am afraid that is wishful thinking.

wat

As other have said, it really depends on your conditions. It could be caused by many things. I've had back pain for over 20 years and I've learned to manage it. One more possibility is stress. I carry a lot of stress in my lower back, and if I'm not careful riding exacerbates it.

You are young.
68 here with two herniated collapsed disc's.
The forward lean on my bikes has strengthened my core and I have no pain on the bike.

I know that my hamstrings are a part of the equation. They are frequently very tight.