Ohhh.. My back!

[MLC]

Thanks all.
Just in from a 25mile ride after I lowered the saddle more than I normally would. No small of back pain when I got in though I do have a bit of upper back pain but I have that on a long walk as well so can't blame the bike. I think that seems to be a general activity thing. Sometimes think it is much easier to be a bone idle git. LOL. During the ride I got out of the saddle a lot and spent more time spinning in smaller gears so something is working which is a relief. I'm definately thinking of either Yoga or Pilates as my gym runs free classes. Unsure which is the best though. On the core strength, I always include a good set of squats at the gym in an attempt to keep core strength up as well as a decent bench press etc workout.

Bigjim I am recovering from a prolapsed disc so can sympathise with the back pain.

My work runs Pilates once a week at lunchtimes and I can highly recommend. I have also tried yoga in the past which was excellent as well.

Pilates will target your core far more effectively than bench presses and Squats. It will also build in stretching exercises which if you are anything like me do not feature high on the agenda but are actually worth their weight in gold.

Pilates is a very good workout and if you are having lower back problems ask to be shown the mermaid stretch which sounds very gentle and sedate but ask your hip flexors that questions afterwards!

 

[Fiona N]

Pull your tummy muscles in tightly when pushing hard on the pedals, it stabilizes your back and pelvis and gives your legs something to push against. Poor core strength is a cause of back pain, If you ain't got good core strength take up pilates.

Well if you do Pilates properly, you shouldn't have to 'pull your tummy in' as the appropriate muscles would automatically assume the correct level of tension to stabilise the activity.

But otherwise you're correct in that core stability does help prevent back pain - assuming the core muscles have proper attachments. And that's my problem, damage to the medial and lateral processes on the lower vertebrae mean that some of the key stability muscles don't have a secure anchorage as the bones are fractured.

 

[Broadside]

bigjim - I'm interested to see how you're getting on. I too am getting occasional lower back pain, I did the Jurassic Beast Sportive yesterday (65miles with 1700m ascent) and had to get off the bike to stretch my hamstrings after 40 miles which practically eliminated the pain for the remainder of the ride.

I used the free sports massage that was laid on at the end and without me telling him about the back pain he immediately said my hamstrings were very tight which can lead to lower back pain on the bike. He has suggested some glutes exercises as he suspects I have developed a muscle imbalance with the hamstrings becoming dominant. All this was just from a 20 min session so it will take time to work out if he is correct but I will be giving it a go. As you seem to have a fairly similar complaint to me (mine has just come on this spring after doing twice weekly 30 mile training rides all through winter) I thought I would mention it

 

[Globalti]

Bigjim, that aluminium frame won't be doing you any favours. I'm 55 and I am lucky to have a carbon Specialized Roubaix, which is a sportiff bike designed for older duffers who want a bit more comfort. It really is incredibly comfortable. Why don't you shell out £50 for a bike fit session at Paul Hewitt up in Leyland then ask him to recommend a frame from his extensive range? Even if you don't buy a bike Paul will give you some pointers on position. My (also middle aged) pal who is a heavily-built former rugby player with a bad back (big disc op about 15 years ago) did this and ended up with a carbon Orbea, which he is now riding 40-50 miles with no complaint at all.

As a cheap fix fit some Specialized Roubaix tyres, these are designed as the name implies for comfort and they have a deep profile so they do give a softer ride.

 

[jeltz]

+1 on the hamstring, glutes and core strength.


I suffer from lower back pain and have done for years. It tends to occur when I slack off exercise, chiropractors tell me that my problems are muscular and the NHS physio says that its lower abdominal weakness. To rectify it I have to regain core strength, work on my abs and regularly stretch my hamstrings.

 

[yello]

I push bigger gears at a low cadence than most and drive myself along with my lower back muscles

That's usually the culprit when I get twinges in the back. I'm not a grinder as a rule but I do sometimes find myself on the big ring and turning over at 70ish.... it's usually my back that points this out!

Also agree with tyre pressures; running them 10 or even 20psi below their max makes for a more forgiving ride.

Plus, from my own experience, a softer saddle (gel for instance) might initially feel more comfortable but begins to give me lower back pain after a number of hours.

 

[bigjim]

Thanks for all the replies. I've just got back from riding over 700 miles in two weeks with no back problems [don't mention the bum] so I think it must have been saddle position. I was on an aluminium frame. now back to the gym and check out pilates.

 

[cyberknight]

Bike fit will be more of a culprit than the aluminium frame, if your set up is right then the "harshness " of aluminum should not be a problem, i did close to 80 miles altogether on Sunday + another 60 miles commuting and my back is fine.

When i did have back problem it was due to poor bike fit and tight piriformis muscle , since i got my bike fit right and regularly stretch my back is fine.