lower back ache

[Part time cyclist]

since getting back in to cycling i have been suffering with a lower back/hip ache. I dont want to give up as i enjoy the ride, i ride a specialized sirrus hybrid. i am now grasping at straws for a solution..........could it be the saddle?

 

[ACS]

The first thing I would do is double check is that the saddle is level.

Then saddle height.

 

[Broadside]

Stretch your hamstrings. As well as incorrect bike setup tight hamstrings are a well known cause of lower back ache.

 

[rockyraccoon]

I suffered with lower back ache during a couple of rides after messing up with the saddle level/hight. I managed to fine adjust it (a few mm makes a big difference) until they were gone. Try that first.

 

[Moodyman]

Assuming your saddle is set up right (height and backward/forward position), then look at back-specific stretches such as 'the plank'.

Good for strengthening the core muscles which alleviates back strain

 

[ColinJ]

Don't grind the cranks round in too high a gear - spin a lower one!

 

[screenman]

I thought "the Plank" was a core strength exercise. First thing I ask of people with back ache caused by cycling is, can you touch your toes.

 

[Becs]

Do some pilates to strengthen your core to help your back out ( if seat height etc is correct)

 

[Fab Foodie]

Bike position is crucial, this may help:

http://www.peterwhit...com/fitting.htm

Also, as ColinJ says, spin a lower gear rather than grind a high one.
I get lower back pain from time to time, but then I tend I sit far back on the bike and push a high gear using a lot of lower back strength.
The other thing is stretching, especially Hamstrings and hip flexors.

 

[MacB]

all the above and i also find lower back pain can be a result of saddle too low or too far back

 

[Moodyman]

I thought "the Plank" was a core strength exercise. First thing I ask of people with back ache caused by cycling is, can you touch your toes.

It is. Cycling is as much about the core as it is about the legs.

A weak core gets you using your back muscles more which are weak compared to the legs.

A strong core will have you sending the power from the right source.

It's a bit like using your back as leverage to lift a heavy sack, when you should be using your forearms and thighs

Here a useful weblink to Bike Radar:

http://www.bikeradar.com/fitness/article/health-lower-back-pain-22293/

 

[Part time cyclist]

thank you guys for all your inputs, i will have a look at making sure my seat height etc is set up correctly, my core muscles aren't what they used to be..... they joys of being old, fat and lazy and then deciding to do summat about it.....

 

[cyberknight]

Does the pain radiate from you upper buttock into your back and down your leg?

If it does it could be piriformis muscle needs stretching and strengthening , i suffered from this and i found specific stretches + strength exercises helped.This is all assuming bike set up is right ..

www.caree.org/bike101backpain.htm

 

[Dayvo]

The length of your stem might be a factor, too, meaning you'll be reaching/stretching further for your handlebars.

Maybe see if you have a 'set-up' done on your bike at your lbs.

 

[Tynan]

advice from posters far more knowledgeable than me already but logic tells me to be sure of the fit first of all

core strength is a good thing natch but a bad fit will always be a bad thing

do you get it after or during a ride and either way, after what distance?