badhorsy

Hi all,

sorry for yet another thread about pain.

I've been seriously road biking for a couple of years now and no mater how hard I try, I can't get rid of some serious bouts of lower back pain and neck pain. My neck typically starts to get sore after about 15 miles, whereas it takes about 25 for the back pain. If I do anything over 75 miles, my back is typically so sore after the ride, that I can hardly move for the rest of the day.

Recently, I've been trying to play around with my bike fit. As far as I can tell, my setup seems ok. At least, I don't feel overly stretched out or hunched. I've tried moving my saddle up and down, and forward and back to make myself more comfortable. The only thing that I've not tried is replacing the stem, which I'm starting to consider.

Any advice? What are the primary causes of lower back pain and neck pain, assuming that someone already has a strong core and is quite fit?

Thanks

Carbon Unit

I had a lot of neck pain with my last bike. I sold the frame and bought a bike with a 2CM taller head tube. Combined with a taller steer tube, I was able to get the bars up about 1.5 inches and that solved my neck pain problem. I occasionally experience neck pain if riding in cold weather. Cold air comes off my helmet and hits me in the upper back which will cause neck pain.

As far as back pain is concerned, having a strong core will reduce lower back pain.

MrTuner1970

I didn't have much neck pain, but my lower back would hurt after any ride longer than 30-35 miles. (Despite doing core exercises.) My fitter told me to shorten the reach by: 1) short-reach handlebars, 2) shorter stem, or 3) raising the bars (by adding spacers under the stem). Obviously, a combination of those might be required. I made those changes, and haven't had much back pain since.

It would probably be worth a trip to a good fitter. Mine really helped me understand some things. Basic things to be sure, but things that are almost impossible to "see" on yourself while riding. (Possible with a trainer and mirrors, though.)

I was in a similar situation, riding for 2-3 years before back pain started. (Got a different bike, and the fit wasn't exactly like the old one.) Did the same things you have done: saddle up/down, saddle fore/aft. Ended up with the saddle too far forward and too low. My back felt better, but I developed tendonitis in one knee. So, I'd recommend finding someone who knows what to do so you don't hurt other stuff. It could be a pro fitter, an experienced cyclist friend, or someone like me who has gone through it.

If you want to do it yourself, it's possible with a trainer and some mirrors. A laser level makes it pretty quick to do saddle fore/aft, and also lets you see (and correct) how your knee tracks during the pedal stroke. I have all that now, but the trip to the fitter helped all those things come together in my mind. Money well spent.

RMMJ

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