As I have posted on numerous occasions, I have a back apparently composed of fine bone china and old rubber bands. For the last few years, I have been fortunate enough to have kept it under relative control, and have not suffered any major periods where it has ‘gone out’, although this has involved a lot of exercising and ibuprofen.

During that night ride I did a few days ago, however, my lower back started to ache quite fiercely about 30 minutes into the ride, and while I kept going, I was nervous the whole time that I was going to pay for it.

Well, stretching, ibuprofen, and sleeping on a heating pad then seemed to work, and I didn’t end up suffering any further pain.

Then today I did a round of the Twrch Trail at Cwmcarn, and about 2/3s of the way up the climb, it started again. And once again, when the ride was over I took ibuprofen and it seemed to calm down.

I am nervous that this is signalling the fact that I shouldn’t being doing any serious long-distance riding, yet I really really want to enter some sportives in the near future.

So does anyone else on here suffer while they’re riding? And if so, how do you cope? What strategies do you deploy to either keep the pain at bay while riding, to make sure that it doesn’t have any longer-term consequences, or both?

Get ye to a physio tbh. I wouldn’t be able to ride, if I hadn’t got mine (mostly) sorted. It still gives my no end of gyp but it works, and ironically riding makes it better. It felt expensive, til I realised if you asked me to pay £40 to fix my car or bike I’d pay it in an instant

Try this yoga routine two or three times a week.

Yoga

I’ve had lower muscular pain for years. A crash breaking my collarbone and giving me whiplash made it much worse so I went to a sports physio that the Athertons used to use – didn’t do anything helpful. Went to my GP and he prescribed some NHS physio sessions. I kept doing the exercises I took away from those sessions and my back has really calmed down. Long road rides bring it back on, but short, climb-y MTB rides no longer seem to affect it.

Had a bab back most of my working life and find cycling really helps but I do use a suspension seat post on the mtb makes a big difference for me.

Do you spend lots of time in the car or sat at a desk? If so you may have tight hamstrings, I suffer with this and have to spend time every morning and before I go for a ride stretching them to ensure I don’t suffer with horrific lower back pain cycling. Give it a go.

TBH, i have a (very) bad back.
The “cure” so far has been lots of stretching, stability and light weight work. Often at the same time.
In hindsight it’s probably what had prevented it flaring up until 2 or 3 years ago, initial injury was more like 20 years ago, most of the following 15 years were spent doing fit and active things. And conditioning to do fit and active things.

It’s probably the only time I’d suggest that going to the gym would benefit a leisure/hobby cyclist. If you haven’t got an injury/stability issue, time world be better spent on the bike.

I’ve actually got the all clear to get back on the bike now after a couple of years with the occasional hour or two then two weeks to recover.

Pity that all the gentle gym work hasn’t fixed the horrendous weight problem. ……..

Foam rolling and weights (deadlifts especially) seem to keep mine in check. I know I should stretch more than I do though.

Get a diagnosis first. Then treat if.

Yeah. I missed that point in my post.

Had a lot of visits to various doctors and specialists to work out what it was and what the treatment should look like.

I use this chap after failing with numerous other routes.

Cione

It’s expensive and a lot of travel/time but very worth it.

Pretty much as above. Get some professional advice first.

Physio, yoga, pilates, stretching will probably be the answer if it is not a serious problem.

Swimming once a week worked for me – front crawl – it sort of loosen things up for me

I’ve had a bad lower back since almost 8 years ago and during that time, I’ve had a love/hate relationship with drop bar bikes. But since my RTA a couple of years ago, my lower back seems to give me more agro more frequently.

Hence I ended up with the Voodoo Wazoo back in early Feb, with a 35-degree stem to raise the front end, to enable me to cycle with nagging back pain during and after rides.

I’ve had a bad lower back for over 30 years and finally, after the nerves had been pinched for years by the discs either side of where a disc had once been, I had a spinal fusion 18 months ago. Up til then I would be in a lot of pain on long road rides, only slightly relieved by stopping and stretching every so often. What kept me going was a brilliant physiotherapist who did a manipulation on my spine at regular intervals, plus Pilates and stretching. Have you been guided by a physiotherapist on which stretches or Pilates-type core exercises would be beneficial? If not, I would recommend that.

Forgot to add- you might have to sacrifice a stretched out riding position on your road bike for slightly shorter reach and slightly higher bars- that helped me. I do a few time trials every year and can’t maintain an aero position for more than 10 miles, but it doesn’t stop me participating 🙂

Bumpy off road isn’t going to help it, road bike & smooth tarmac will keep it mobile without jarring

I sympathise, I have had a bad back for years with spells of pain ranging from ok to off the scale which has caused me to black out! Have seen lots of doctors, consultants etc over the years and I have come to the conclusion that I need to ‘maintain’ it. I go to a osteopath/sport massage chap every four weeks, and do stretches core work between sessions. This works for me and keeps me on the bike most of the year. Seem pretty certain now it’s issues with my facet joints

Certainly worth experimenting with bike fit, long stretched out position works for me as it frees up the tension in the lower back, but everyone is different.

+1 for swimming!
My daily work is physically demanding and suffer from back pain whenever I’m really stressed out (self employed).
I have an amazing osteo who has the Midas touch, but always seem to need him when I’ve not spent any time in the pool.
I don’t enjoy gym or any of that stuff but I can swim for ages, my point I guess is look for something you’re comfortable doing and enjoy.
My last few rides have been over 2 hours & last weekend I did my 1st 57 miles.
Back felt tender but not troublesome.

+2 swim

+1 getting an assessment from a physio to get an accurate diagnosis. Instability of the pelvis creates lots of problems – lots of climbing puts stress on the lower back due to powerful leg muscles often not aided by poor flexibility so work on both aspects.

I had a bad back when cycling for years. Started doing stomach exercises and core strengthening. No problem at all now. Amazing!! Wasted loads of money on quacks osteos chiros etc etc. Muscle imbalance: strong back no stomach muscles.