Aching back

[RemyLeBeau]

Sorry to bring up a subject that I'm sure has been covered before but after about 20 miles into a ride my back starts aching a lot, come 30 miles I have to stretch it every couple of minutes. What would be a few obvious reasons for this with the bike set up? Stem, saddle height?! The frame is the correct size, I know that much!

 

[vickster]

Set up followed by Core strength or an injury you don't know about

Start stretching daily especially after riding

If the frame is the right size (you don't say how you are certain), experiment with stem, saddle height, bar height. If it continues consider a bike fit

 

[DWiggy]

Over the Christmas period I had a lot of lower back pain although it was off the bike, I put it down to commuting also on longer rides my back does ache causing me to shuffle in the seat quote a bit. What seems to have really helped me has been lots of stretching especially my ham strings.
When I first started to stretch I noticed how tight my hamstring were and within a few days the pain has reduced significantly.

 

[RemyLeBeau]

Set up followed by Core strength or an injury you don't know about

Start stretching daily especially after riding

If the frame is the right size (you don't say how you are certain), experiment with stem, saddle height, bar height. If it continues consider a bike fit

I bought the bike from a company I have for last 20 years so I trust they sold me a bike that fits as much as I didn't have a custom bike fit done. I'm just a weekend rider and commute to work so didn't see the need in spending the money on having it fitted properly but as I want to get into it more it might make sense having it done.
I must admit though I'm also not the best at stretching before any cycle so maybe I do need to spend a bit of time every day warming the muscles up
Appreciate it

 

[fossyant]

Not used to the distance ? How often are you riding ?

It's happened to me on perfectly set up bikes that I've not ridden for ages.

 

[vickster]

I bought the bike from a company I have for last 20 years so I trust they sold me a bike that fits as much as I didn't have a custom bike fit done. I'm just a weekend rider and commute to work so didn't see the need in spending the money on having it fitted properly but as I want to get into it more it might make sense having it done.
I must admit though I'm also not the best at stretching before any cycle so maybe I do need to spend a bit of time every day warming the muscles up
Appreciate it

Stretch after not before

Given you have a strong relationship with the LBS why not ask them to stick it on a turbo and check your positioning? I'd expect that of any good shop selling me a new bike

 

[Joshua Plumtree]

Bike fit not quite perfect or,

Body needs time to adapt to longer distances on the bike or,

Core needs strengthening or,

A combination of the above.

 

[Cold]

I get a sore back if my saddle is too low or too high.

 

[RemyLeBeau]

Not used to the distance ? How often are you riding ?

It's happened to me on perfectly set up bikes that I've not ridden for ages.

I cycle 6 miles 5 days a week and then at the minute every other weekend a good 40 mile ride so not miles I know but without fail it will start to ache 20 miles in

 

[Sbudge]

I cycle 6 miles 5 days a week and then at the minute every other weekend a good 40 mile ride so not miles I know but without fail it will start to ache 20 miles in

I'm pretty similar (both distances and symptoms). Do you do a regular route for your longer rides? I've found the amount of climbing makes a big difference to when/if it strikes. A changing in climbing technique then really helped.

 

[blazed]

I used to have really bad lower back pain, I used to stand on the pedals and stretch my back every mile. Often I'd stop and stretch properly. Every ride over 10 miles I'd be in pain the whole time.

I tried lots of physio, stretching daily, expensive bike fits, nothing helped. Eventually it just went, after about one and a half years.

 

[Kajjal]

Where abouts does your back ache ?

Does anything set it off such as hill climbing ?

How long does it ache for once you get off the bike ?

 

[midliferider]

In addition all of the above very good advice, may I just say this..
You can cycle 20 miles without pain. In my view, for an occasional cyclist like you and me, that is quite good actually. Most leisure club rides lasting 30 to 40 miles do take a rest after about 20 miles.

 

[RemyLeBeau]

I'm pretty similar (both distances and symptoms). Do you do a regular route for your longer rides? I've found the amount of climbing makes a big difference to when/if it strikes. A changing in climbing technique then really helped.

Not a set route no. Usually over Dartmoor so avoiding hills is near on impossible! But if it is just a "normal" ride without any rediculous hills in I still get the pain so couldn't say it was down to climbing. A change in how a climb might help a bit though

 

[RemyLeBeau]

Where abouts does your back ache ?

Does anything set it off such as hill climbing ?

How long does it ache for once you get off the bike ?

Right at the base of my spine, along the same area as where the elastic from your boxers sits.
I don't think there is one specific thing that does it as in my last comment I can't avoid hills where I live but whether it's steep hills or just your average gradients I get it regardless.
As for time, maybe only 15 minutes after, nothing bad but during the cycle it can get to a good 7-8/10