Tension in lower back

[speccy1]

Slightly related to my last post, anybody get this when cycling?

It`s only started recently, about 20 mins into a ride, or on any climb my lower back starts to lock up which then hurts. If I get out of the saddle for a few seconds it relaxes again, and if I get off the bike the pain goes instantly. I`ve looked around for information but can`t really find out much. Physically I can do anything else, just can`t get comfortable when sat on the bike.

Maybe a setup issue? Nothing has changed on the bike though, all used to be well until recently

On the verge of giving the cycling up altogether if I can`t put a stop to this, and I really don`t want to!

 

[Sbudge]

How much are you cycling at the moment? Our bodies do change over time, particularly with flexibility so you may be overdue a bike fit/setup change. What worked for you from a few years ago sounds like it may not be now. I know I changed quite dramatically a couple of years ago and a whole set of things that used to feel 'natural' started to be difficult, had to revisit a whole bunch of sporting technique.

 

[screenman]

Do you have a stretching regime, short hamstrings can give me lower back pain if I do not work on them often.

 

[vickster]

And tight or weak glutes

If it continues seek out a cycling focused physio

 

[Onyer]

Yep, I have exactly the same issue. I recently bought a new bike and had a proper bike fit, but I still get the pain. Mine happens after about 30 to 40 miles or when climbing a number of hills. Like you I either get up out of the saddle or get off and walk for a little while. Depends on how much my back hurts and how big/long the climb. I do try and relax my shoulders and back when climbing hills, also try and sit up as much as possible. I am also on a Pilates course which helps to strengthen core muscles and corrects posture.
My problem was caused when I fell out of the loft onto my back. Fortunately nothing was damaged - the local air service, paramedics and A&E were fantastic. I can now only tend my allotment for about half a day before my back tells me it has had enough!

 

[SatNavSaysStraightOn]

Maybe a setup issue?

It certainly sounds like it is. Nothing may have changed on your bike, but your body may have done so. Or it has been developing for a while and the endorphins released from cycling were simply hiding the issue and now no longer do.

A cycling specific physio that @vickster suggests is also a very good idea. I have seen one a long time ago now and their advice was excellent. Take your bike with you as well as your cycling kit and shoes if you do take this approach. I didn't and it would have been useful.

 

[speccy1]

Thanks guys

Thinking about things changing, I have been weight training for 4 months now and have gained just over a stone in weight which will obviously slow me down a bit, perhaps that is the cause of the problem, as has been said I need to speak to a physio I think........

 

[Pat "5mph"]

Plus one for the sports physio, there are stretches that help a lot if you do them consistently.
None of us is getting any younger

 

[Sbudge]

Thanks guys

Thinking about things changing, I have been weight training for 4 months now and have gained just over a stone in weight which will obviously slow me down a bit, perhaps that is the cause of the problem, as has been said I need to speak to a physio I think........

If you've put on a stone in muscle then you've probably got out of balance. Often people don't, proportionately, build up their core as much as their limbs. The combination of more weight and greater forces being applied through the arms/legs can concentrate stresses right where you're weakest...in your case maybe the lower back.

 

[Globalti]

I'm no physio but it seems to me that when you cycle you are constantly using your arms and shoulders to counteract the stresses set up in your pelvis by your legs. The stresses between back muscles and pelvis run straight through those muscles each side of the lower spine, which is exactly where I get backache after about an hour in the saddle. I reckon that if my core strength was better the stresses would be more evenly distributed but I'm too lazy to do exercises.

 

[ColinJ]

I'm no physio but it seems to me that when you cycle you are constantly using your arms and shoulders to counteract the stresses set up in your pelvis by your legs. The stresses between back muscles and pelvis run straight through those muscles each side of the lower spine, which is exactly where I get backache after about an hour in the saddle. I reckon that if my core strength was better the stresses would be more evenly distributed but I'm too lazy to do exercises.

I did a very hilly 100 km ride on Friday. Everything ached on Saturday. By Sunday my legs were feeling much better but my arms and shoulders were still uncomfortable.

I am the same as you - I know that my upper body is too stiff and weak but never get round to doing anything to improve matters. It takes an awful lot of cycling to do it - nearly 4,000 miles of hilly cycling so far this year have hardly touched the problem, whereas I bet 30 minutes of dedicated exercises a day would sort it out in less than a month!

 

[blazed]

I did a very hilly 100 km ride on Friday. Everything ached on Saturday. By Sunday my legs were feeling much better but my arms and shoulders were still uncomfortable.

I am the same as you - I know that my upper body is too stiff and weak but never get round to doing anything to improve matters. It takes an awful lot of cycling to do it - nearly 4,000 miles of hilly cycling so far this year have hardly touched the problem, whereas I bet 30 minutes of dedicated exercises a day would sort it out in less than a month!

Surprised your arms ache thought all those hills gave you pop eye arms.​

 

[ColinJ]

Surprised your arms ache thought all those hills gave you pop eye arms.​

I said that my arms were getting stronger, not that they were strong!

 

[Joshua Plumtree]

A few stomach strengthening exercises - leg raises, proper sit-ups etc - a couple of times a week will probably help to lessen any back problems, whether on a bike or in general terms.

 

[slowmotion]

^^^^^ Very good advice. Look after your back muscles.