Lower back pain

[okgo]

Hey guys!

Something annoying is happening when I go for rides.

LAst night I did a 20 mile ride (with an average of 20mph might I add ) and my legs had plenty more but my lower back was aching so much that I couldn't have gone on for long without it locking up...

Any ideas?

[Nick_F]

You have the core strength of over-cooked spaghetti.

HTH.

[Stuart]

^^^ what he said. I suffer from the same thing, and I find that stretching my back and changing position helps. Also try consciously to straighten your back out on the bike while riding.

[okgo]

Nick_F said:

You have the core strength of over-cooked spaghetti.

HTH.

I deadlift in the region of 200 kg and sqaut 160 I have far better core strength than most people. Its can't be that.

[okgo]

Stuart said:

^^^ what he said. I suffer from the same thing, and I find that stretching my back and changing position helps. Also try consciously to straighten your back out on the bike while riding.

Yeh I found a stint of standing up sorted it for a while, but its still annoying, maybe it will improve as I get more time in the saddle?

[Stuart]

More exercise off the saddle to strengthen the lower back likely to help. Also just watch your back on the bike and try not to let your spine curve too much.

[okgo]

Stuart said:

More exercise off the saddle to strengthen the lower back likely to help. Also just watch your back on the bike and try not to let your spine curve too much.

Yeh, I think I am hunched a lot, maybe some tips from that Sigma place down the road would help, they seem good.

What other excersises could you suggest, deadlift hits lower back pretty blood hard..

[Taita]

I had the same when running.

Stretch hamstrings 3 times a day according to my physio. He also said lay off cycling for a few weeks while I stretch them, or if I must ride to put the seat marginally higher to ensure full stretch.

Planks, leg raises etc all helping too.

[Nick_F]

Core strength is not easy to develop without targeted exercises - planks, side planks, asymetric pec flys on Swiss ball etc. - and doesn't necessarily relate directly to outright power in any other area: the 'core' bit refers to the girdle of muscle that stablises the spine in relation to the pelvis, not to anything about your fundamental physical ability, but if you're sure there's no room for improvement then you might try:

Stretching - both hamstrings and lower back, separately, as Stuart suggested.

Frequent position changes on the bike - hoods, bars, drops.

Bike fit - it's a rule of thumb that the distance from the tip of the saddle to the centrline of the bars should be the same as the distance from the point of your elbow to the tip of your longest finger: if it's very different then consider a longer/shorter stem to compensate. You might also try a stem that's agled to raise or lower the bars depending on which way up it's fitted - higher should be more comfortable, but with a speed/aero penalty.

If it's just down to acclimatisation then try riding more often, albeit for a lesser distance.

[okgo]

Thanks Nick, I was always told that sqautting and deadlifts were about the best thing you coudl doo for core strength, I'm aware I'm not strongman, but I am pretty good at these excersises compared to average joe hence my thinking the core was ok..

But I will certainly look at your suggestions!

Thanks guys

[Nick_F]

okgo said:

Stuart said:

More exercise off the saddle to strengthen the lower back likely to help. Also just watch your back on the bike and try not to let your spine curve too much.

Yeh, I think I am hunched a lot, maybe some tips from that Sigma place down the road would help, they seem good.

What other excersises could you suggest, deadlift hits lower back pretty blood hard..

My physio prescribed the following:

Sit-ups seated on Swiss ball: feet/knees parallel and hip width apart.

Shoulder press with separate dumbells while seated on Swiss ball.

Asymetric pec flys: shoulders on Swiss ball, feet flat on floor, knees at right angles, holding a flat line from knees to shoulders - one hand on chest other hand performing flys with single dumbell. Concentrate on holding correct position throughout and start light - 10kg tops.

Chest press on Swiss ball as above - two-handed this time.

Planks and side planks - try to exhaust your abs first with sit-ups/crunches and hold plank for an additional 10 seconds each week.

There are loads of others - just sitting on the ball in the right position whilst watching the TV can make a significant difference.

[baxb]

I've recently had the same on a new bike, shifted the saddle 5mm forward & it's much better. Maybe worth a try for a ride.