What have I done ?

Had a good ride around the Wyre forest today and managed to hurt my back somehow ?

It’s very sore lower down and more to the right hand side.

I did have a mini oh s#£t moment on one trail and may have jarred it but not sure as it wasn’t hurting then.

Is there anything I can do to free it up a bit as I can barely reach down and touch my toes at the moment.

I’ve had a warm shower and that’s made no difference.

Help as I’m due to ride Cannock on Wednesday.

Concentrate on hamstring, calf and glute stretches, rather than the back itself.

Necking a load of drugs (codeine, diclofenac, paracetamol) for 2 or 3 days usually frees mine up.

Could be your QL muscle, could be sciatica. If you’ve damaged it then you need to rest it, not stretch it.

I’ve had a warm shower and that’s made no difference.

Ice would be a better bet.

Thanks David.

What is the ql muscle ?

Quadratus Lumborum.

Your bike is the wrong size.

HTH.

Ibuprofen is your friend here, the gel stuff that you applyto the skin works really well.
Also, try moving your saddle forward a cm or two.
Or down.
Or both.

Your bike is the wrong size.

Dammit you are right. Time for a new one

Nah all joking aside I really enjoyed riding the Codeine today. It’s way more capable than I will ever be. I just need to sort out the rear shock. I need a rebound setting between two.

Why would moving the saddle forward help ?

Reducing the reach to the bars, so you bend your lower back less? 😉

Renton I have had this exact same issue this week. I stacked on Tuesday and the lower right side of my back become sore over the next few days. Bending over was ok ,but returning to an upright position was painful. I had a near constant tightness there, almost like I had been punched in the back or something. I also had some pain in my right groin, it hurt to lift my right thigh up towards my chest for example.

It seems to be in the mend however, I’ve rested it and taken ibuprofen, but also kept moving , walking and so on.

Cheers Howsyourdad.

Bloody sore at the moment and struggling to get comfy on the sofa.

Fingers crossed it eases a bit for Thursday as I’m off to Cannock.(put it back a day already)

It does seem to be that ql muscle shown above. Only one side though.

Try some of these, might free something up.

https://www.braceability.com/blog/sacroiliac-joint-pain-exercises/

If anything hurts, stop.

I was using a cricket ball on it earlier and at the point it’s hurting when the ball is pressed on it my leg was cramping massively.

As somebody said earlier concentrate on other muscles first.

I had same thing this morning (lower back, right side), been getting steadily worse as on a weeks biking and hiking holiday in aviemore.

Physio I go to for regular tune up advised a few times about tight muscles causing back pain.

I did the Yoga stretch routine in link below, back been fine all day now!