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.

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.

I’ve got lower back pain today- but that was from jumping in the air and trying to do splits playing a playstation game on Sat night 😐

core strength not up to scratch ?

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 cyclists

http://www.sportsinjuryclinic.net/sport-injuries/thigh-pain/tight-hamstring-muscles

bend over to touh your toes whilst keeping your lower back straight – like ladies do.

this will stretch your hams but also, and more importantly for me, your gluts.

that is how I stopped my lower back pain when riding.

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.

Thanks for the replies… i hadnt considered it was me, makes total sense now you mention it. Can be several weeks between rides and no real exercise other than that. Time to do some core work methinks

Much appreciated all !

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!

white101.. pain is only when riding. No pain when sitting or driving. I’ll try those stretches you mention above though. Thanks

start doing yoga.

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.

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.

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.

core exercises will help.
but bear in mind a shorter top tube might help, too — longer might actually make it worse.
Also an inline seat post and shorter stem.

TurnerGuy – are you the guy from the male showers then?

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.

Thanks for all the advice… Think I’ll sort out a physio visit and a core exercise regime

What angle is your saddle at? If its at the wrong angle it could be worsening your problem.

I used to get this…all I’ve changed is I do weights now,squats/abs exercises,lost 2 stone and rode tons over the summer.last time I rode and before no sore lower back…oh and grow a pair.easy!

Longer stem did it for me ?

Got lower back pain on my new bike.
Moved the saddle forward (i.e. now its centred) and the pain went away.

TurnerGuy – are you the guy from the male showers then?

Not me – what sort of male showers do you frequent then where everyone is bent over like that?

Avoid riding for a long time. If necessary, stop your bike and relax at regular intervals. This works for me.

this has reminded to me to get round to booking an appointment with the back doctor to try and rectify my long-standing back complaints. hopefully he can do the biz.

Anyone had something similar and found a solution ?

Yes.

Physio.

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.

Cheers,

Andy

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.

get a retul bike fit.

is that going to help on a mountain bike?

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.

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:

[video]http://www.youtube.com/watch?v=5KDlUuDQtGk[/video]

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.

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.

I have solved lower back pain in the past by either moving the saddle forward on the rails and few mm’s (don’t go to far forwards though or your knees will start hurting instead) or slightly lowering the height of the handle bar 5-10mm.

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.