Upper back pain

[aerobrain]

Hi

I'm getting pain in my upper back between my shoulder blades. Its so bad at times that I find it hard to look over my shoulder as I get a shooting pain.

I've tried some adjustment in my saddle and my knees look like they're in the right spot. I know its impossible to say for certain over the net but does this sound like purely an issue with flexibility in my back or could it be something like stem length?

Eventually I want a bike fit but just can't quite afford it right now so wondered if anyone had the same issues and how they solved it.

If its just a tight back/shoulders can anyone recommend any stretches?!

Many thanks

Lee

 

[Dusty Bin]

Is that you in your avatar? You look very upright. Could be a number of things though - stem length, bar width - difficult to say without more info.

 

[aerobrain]

Yes it is although an old pic, saddle is higher and further back now.

I know it was a long shot asking as like you say lots of factors. Just hoping I can think of something to ease it until I get a proper fit

 

[Dusty Bin]

As a long shot, I would say it probably isn't 'flexibility' related - almost certainly position-related. What I mean by that is the problem can probably be fixed through changes to the bike, rather than sending you to a physio. But with current info, the precise nature of the changes are less clear...

 

[vickster]

Did you buy the bike from an lbs? I'd go and ask them in the first instance.

 

[Globalti]

Your bike looks too small and you look too cramped up. A buddy of mine bought his bike from a local shop who knew nothing about setup and he suffered the same way as you. When he went to a proper bike shop and got a bike fit session and a new bike he couldn't believe how bad the old bike was and felt quite bitter about being sold such a pup.

Post a sideways-on picture on here and people will be able to tell you a bit more about your setup.

 

[michaelcycle]

Post a sideways-on picture on here and people will be able to tell you a bit more about your setup.

Do this.

If your bike is roughly the right size (it does look a bit small though at first glance) it could be a lack of core stability meaning you are putting undue stress on your upper body to support your weight when cycling. That will improve the more cycling you do if you consciously work on it or you could do some specific exercise for it (which would be my choice.)

With regard to the stretches if the pain is very sharp and it seems like you have torn something then don't do them and see your doc.

Otherwise: http://iglimpse.co.uk/wp_how_to_pre...hes-to-loosen-your-neck-and-shoulder-muscles/

 

[aerobrain]

Your bike looks too small and you look too cramped up. A buddy of mine bought his bike from a local shop who knew nothing about setup and he suffered the same way as you. When he went to a proper bike shop and got a bike fit session and a new bike he couldn't believe how bad the old bike was and felt quite bitter about being sold such a pup.

Post a sideways-on picture on here and people will be able to tell you a bit more about your setup.

I hope it's not too small, don't think the missus would be happy with me changing it so soon :-)

I'll try and get some pics on the turbo. Might even get a video so I can have a look at how it seems when I pedal.

 

[aerobrain]

Just thinking, if it turns out the bike is too small, would a longer stem be a compromise until I eventually get round to changing the bike or is that a too simplistic way of looking at it?

 

[HLaB]

It might not be the answer but when I used to wear a peak on the helmet that extra few cm's I needed to lift the head up resulted in a sore neck, just below the shoulder blade. Once I removed the peak I've never never had the problem again. If conditions are such (rain, I wear glasses) wearing a cycling cap does a better job than the peak anyway and without the pain.

 

[aerobrain]

It might not be the answer but when I used to wear a peak on the helmet that extra few cm's I needed to lift the head up resulted in a sore neck, just below the shoulder blade. Once I removed the peak I've never never had the problem again. If conditions are such (rain, I wear glasses) wearing a cycling cap does a better job than the peak anyway and without the pain.

Thanks for the reply, my current helmet doesn't have a peak but it's probably worth me thinking about my general riding position!

 

[Globalti]

A longer stem might help.

 

[michaelcycle]

Just thinking, if it turns out the bike is too small, would a longer stem be a compromise until I eventually get round to changing the bike or is that a too simplistic way of looking at it?

Yes, within reason (and you don't intend racing anytime soon!)

 

[aerobrain]

Yes, within reason (and you don't intend racing anytime soon!)

Yeah I certainly wouldn't class my rides as racing :-) And with it being winter I won't be doing any of my real long distance rides.

I think really I need to start popping some pennies in the piggy and get a bike fit done asap!!! I'll try and get some pics up later as well in case anyone can spot the obvious. I've done a check on my knees and they're pretty much in line with the front of the crank, probably a few mm forward so think my saddle's about right.

 

[michaelcycle]

I think really I need to start popping some pennies in the piggy and get a bike fit done asap!!!

Can't you get your LBS to give you some pointers in the first instance?

If I were you I would get a plumb bob and goniometer off Amazon (very cheap - less than £12 in total), borrow a trainer (free) and ask your wife (very high maintenance costs if she is anything like mine) to help you get your basic set up right. There are loads of simple bike fit vids on You Tube on how to do this. Or you could use something like this as a more complex guide: http://bikedynamics.co.uk/guidelines.htm

Then as you ride make small adjustments going by feel once you are in the correct ballpark.

If that doesn't work and you continue to have pain due to biomechanical issues then a bike fit should do you right...