Lower back pain when riding ?
As above really… really noticable on steep techy climbs. I thought it might be the frame being too short so swapped for a longer top tube model which has helped a bit but not eradicated it.
Done most other things i can think of like shifting saddle back and forth and longer stem to no avail. I also demoed a bike with a much longer top tube and a reverb at the weekend but that didnt seem to make any difference either
Anyone had something similar and found a solution ? Any advice most welcome.Posted 5 years agonbtMember
I suffered when I packed in playing volleyball.
My GP told me it was just old age and I should take a hefty dose of MTFU. Most people who understood the problem reckoned it was tight hamstrings – Do some exercise other than cycling to stretch your hamstrings was the advice.
Started playing volleyball again, bad back went away.Posted 5 years agoBoardinBobSubscriber
Sounds like it’s a problem with you rather than the bike. Tight hamstrings are notorious for lower back pain, and tight hamstrings are common amongst cyclistsPosted 5 years agojambalayaSubscriber
As above, you have a “body” issue not a bike problem. I have lower back issues originally from an injury sustained playing tennis, like you it tends to show itself when at maximum strain like steep climb and riding very muddy trails.
You need to do excersizes to strengthen your core, lower back, stretch hamstrings. You might need to scale back the trail features giving you a problem especially over the winter.Posted 5 years agowhite101Subscriber
Do you suffer the symptoms when not riding? Say in a sitting position or when driving?
Take a bit of care if your touching toes to stretch hams, it may be that there is a disc problem and you should actually be doing extensions the other way. Best consult a physio if this is the case.
Definatley do the core work, but consider lying flat on your front and raising yourself up on your fore arms as if you were reading a paper keep your legs and pelvis on the ground, like all stretching hold for around 30 secs, 3 times 3 times a day.
Took a couple of weeks of that and core work but my back is on the way back!Posted 5 years agojambalayaSubscriber
Riding once every few weeks is going to be a massive shock to the body.
It would be worth getting one (or two) sessions with a physio, one for a little diagnosis but most importantly get them to show you the right excersizes. Then do them, little and often (ie at least once a day) then build up but keep the frequency. It makes a massive difference. I am guilty of stopping the excersizes when the discomfort goes but that’s just lazy, do as I say not as I do 🙁
Riding once every few weeks is going to be a massive shock to the body.Posted 5 years agodavesmateMember
I had a similar issue and went to see a physio thinking a bit of lower back massage was what was needed. He told me it was all to do with my thighs,when the muscles on the front of your thighs (sorry, don’t know what they’re called)get bigger there’s no room for them so they contract which naturally pulls the back over a bit. All makes sense really. Regularly stretching those muscles has sorted me right out. Also agree with those saying build up some core strength, yoga or pilates are both good.Posted 5 years agoryanctjMember
I had the same problem recently. What fixed it for me was correct bike fit (putting my seat forward on the rails in my case), being aware of my posture and technique when on the bike, and daily core exercise, Core means more than ab work too, hip flexors are usually tight on cyclists. Lots of good physio exercises, google them. Some yoga poses are great for stretching out the back too. Buy a foam roller too, they’re only cheap but I get right on it after a ride and found it has worked wonders for my back. Ps. I second seeing a physio as the solution is not always the obvious muscle group you think it is. Bikejames.com has some good mountain biking physio exercises. Check it out.Posted 5 years agobuzz-lightyearMember
My lower back muscles tighten sometimes – tend to get it seated climbing, probably from trail buzz (HT). I stop and do some flexing to release it when it happens.
TJ suggested raising my bars a fraction and I think that helped. I also had a bit too much pressure in my rear tyre and once I made it squishier that helped too.Posted 5 years agoroverpigSubscriber
I’ve been getting a pain (ache) in my lower back on seated climbs recently as well. Never got it on my 20″ Giant Trance but do get it on a 19″ Specialized Carve 29er and an 18″ Orange Five. So I’ve just put it down to a bike fitting issue. Actually I tend to look at it as a quite good thing really. If those lower back muscles are aching then it means that I’m working them, which can only help to improve my core strength in the long run.
AndyPosted 5 years agoMulletus MaximusMember
Lots of advice seems to be what worked for them and might not help you at all. You could be searching for solutions for months and potentially making it worse by focusing on the wrong areas.
I was the same as you always searching for solutions, making small adjustments to my bikes, doing the wrong exercises but never curing the problem.
Got fed up with it so had a Retul fit which transformed my riding. Also, I now do a specific program at the gym 2/3 times a week focusing on core and flexibility which has helped massively too.
To be sure, see a physio and get a retul bike fit.Posted 5 years agoMulletus MaximusMember
is that going to help on a mountain bike?
I would say yes.
A retul fit doesn’t tell you the exact geometric dimensions on how you should set a bike up. What it does do, based on my experience with my fit is that, with input from the rider it give you a 3d analysis of your riding style, from pedal stroke, body position, to lateral and vertical movement in your hips, knees, upper body etc. From that you can make changes to your position and set up based on what you want from your riding. i.e racing, sportives, tt’s etc. The idea is to create the most efficient way of riding.
Before even get onto the bike fit you are asked questions on past history and injuries. You also do a few exercises to establish how flexible you are.
This is based on my experience, but I’m sure someone can explain it more scientifically than me.Posted 5 years agogeordiemick00Member
agree with a lot of the above comments about hamstrings, gluteus and quads (in the lower back above the arse). When I stopped MTB’ing I took up this sport:
I soon started to have lots of back complaints and they were attributed to weak core. I started basic quad, glute and hamstring warm ups and they make a hell of a difference. I’ve also started wearing Kinesio tape supports, they help a lot.Posted 5 years agoNorthwindSubscriber
On the subject of hamstrings- mate of mine suffers a lot from back pain, he’d been to professional sports physios who don’t specialise in cycling and they suggested core-building exercises etc. All quite sensible but it didn’t help. Leg stretches did (and all thanks to one of those wee columns in one of the mags)
As for stretching routines, it’s slow to learn but I really enjoyed my tai chi… Got to find a class that isn’t all for old ladies, though. Stretched things I didn’t even know I had.Posted 5 years agowobbliscottMember
If you’re not having issues in any other area of you’re life then the chances are improvement in core strength and fitness will be of benefit. I do regular ‘Abs Blast’ classes at the gym which is just half an hour of solid and focused Abs exercises. I have noticed improvements in all aspects of my life from playing with the kids, to skiing, to standing still for long periods in queues and in cycling and in balance. It’s amazing how everything you do physically works through your core. I’ve got the mother of all six packs under my several togs of insulation.Posted 5 years ago
The topic ‘Lower back pain when riding ?’ is closed to new replies.