I am getting on a bit 58 and finding my fully rigid bike is beating me up to much, what are best and cheapest options for getting more comfort out of my bike and what have you done to keep riding ?

Bike is an old gary fisher cobia with 50 mm tires at 35b 30f psi tubed.

typical ride 2/4 hours on rough farm tracks.

Get some suspension and gears, or a fat bike, and do a morning stretching and core exercises equally on front and back.

Suspension seatpost without a doubt.

How about a Calibre full susser for around a grand from Go Outdoors?

I’m not quite as ancient as you but not far off. I regularly ride my rigid Singular Swift with no problems.

2″ tubeless tyres, around 27 psi. Even that is a bit high.

If you want to stay rigid start by going tubelesss and drop those pressures. If that doesn’t work, bigger tyres.

+1 to core exercises and stretching. I’m a little older than you and mostly ride rigid bikes. A 4/5hr ride would be a short ride for me – two years ago I did the HT550 on a rigid bike (Cotic Solaris) with no back problems.

Thanks for the comments, I am already stretching and doing core workouts plus a rowing machine. Tubeless sounds like a good option can I go wider on a 19mm internal rim width with low pressure ?

I run 2.35″ @ 25psi front, 2.2″ @ 28psi rear on 19mm rims with no problem. I’ve also a 2.4″ front tyre that I use without problem on the same rim.

If you feel your core is strong enough then what’s your bike fit like? Slammed stems are all well and good for quick loops at trail centres but the bars need to be higher for longer distances – saddle height or a little higher.

I’d start with checking your core exercises with a PT or physio – I’m only 38 but bulged a couple of discs about 5 or 6 years ago and tend to have to manage it a little bit from time to time. If I don’t it all gets very tight in my lower back and makes riding uncomfortable.

The physio I saw at the time gave me one main exercise that helps – and that’s the bridge. I’d done it occasionally before but was doing it wrong using my legs too much. She advised to concentrate on pulling you’re doff the floor rib by rib concentrating the effort on your abs to start with and then really over extending the position at the top squeezing your glutes (arse)!

I’ve found if I concentrate on doing this regularly it really helps.

Pre-ride I have to do some stretching – usually back extensions, forward lunches with a real stretch up in the arms with your arms, a diagonal sideways lunch with twists from side to side and another one where you kneel down then bend right over and stretch your arms out in front of you (yoga it’s called a child’s pose I think).

If that’s not enough for you then I think it’s time to look at your bike position and spec.

For me I wouldn’t punish myself on a full rigid bike except on the road – but if you must then I’d look at the position on the bike (is it ass up nose down or have you got any height at the front) and then maybe get some higher volume tyres and run them at a lower psi.

Tubeless you can safely run 25psi (lots of people go lower, but it depends on your wheels / tyres) and that’ll be less punishing than 35/30. You could go a little bigger than 2” tyres on a 19mm rim but not too big.

Personally I think I’d look at getting a short travel full suss bike if the farm tracks are that rough. Nothing too extreme xc or too extreme slack but something moderate. The Calibre mentioned above is cheap, but on the heavy side for the riding you do. Guess it would come down to budget.

Bars are level with the seat. I think the easiest option sounds like tubeless, i thought my rims were too narrow so whitstone’s info is encouraging.

I like a light bike and don’t want to push a 13kg porker my terrain is as flat as cambridge and a heavy bike just feels dead to me.

Carbon bars, post and fork (unless you have a suspension fork already).

Wider tyres, lower pressure.

High rise stem, perhaps longer than you’re used to because of the high angle, to reduce pressure on your lower back without making the steering too twitchy.

Got my spine broken on my road bike by a stupid driver.

Within 4 months, I’d bought 2.4″ tyres for the 90’s MTB, then just happened to walk out of a bike shop with a new full suspension MTB. Only ridden the road bike on the turbo since.

As JB above, 2 herniated disc at 31 years old, now 43. Just been diagnosed with arthritis in right hip. Pain in morning is crap but manageable. The Bridge pose is excellent as is lunge followed by stretching arms directly above (hold for at least 7 full breaths). I’ve also had relief from various pigeon poses and the ‘couch’ stretch (YouTube/google).
Recently I have changed my bike. Was on Salsa Spearfish (85mm rear travel) to a Cotic Solaris Max (HT). The Cotic is far more stretched out. It has a reach of 500mm and I’ve stuck with 29 wheels. I would definitely advocate the geometry of newer bikes. The more stretched out riding position enables me to ride longer and not feel as beat up afterwards. If your riding an old Gary Fisher (great bikes in their day) I would definitely consider something a bit more up to date. All the changes mentioned by others will help but you will get better value by buying a new bike if you have the budget.
Alpkit have got a sale on Sonder at the mo, Calibre as mentioned previously and Vitus are all great options.

53 here and bought a Pinnacle ramin 3+ last year. Great bike, it’s still a rigid bike but it’s like the person beating you up has put on boxing gloves rather than giving you the bare knuckle treatment

The McGill Big 3 are some of the best lower back health exercises you can add in. Named after the Dr who created them, who’s a specialist in back issues in athletes.

Old age does not have t mean a bad back. Have you tried to get it treated? I assume so.

My back is a bit damaged. suspension forks certainly help and a thudbuster seat post also works tho I have only used it for specific things. The key thing for me tho is bar height. Level with the seat or a bit higher really helps

I’m 53, and had back issues for a number of years. What worked for me is taking vitamin D, and doing the “cobra pose”, which is lying on your front and stretching the back up, keeping the pelvis on the floor.

I’m only 37 but I’ve had back problems since I was 15 or so. Keeping it moving for me is a big thing, so I do a bit of cross training for trunk strength (sounds like you do things for this, but it might be worth considering other exercises too).

I find – apart from the bike fit (cramped is the worst thing for my back, I’m not too sensitive to bar height unless my back is flaring up) – moving about more is quite good for the back. Rigid and HT tend to encourage me to move about more than FS, as does interesting MTB trails rather than flatish stuff, and my back tends to come back feeling better from a good techy and/or steep ride, where it might be a bit worse if I’m going for a road ride and mostly just sat there.

I’d try to see a physio to see what might be causing your back pain and that will give you a good starting point to minimise and perhaps eliminate it.

Changing your bike or tinkering with fit and components may alleviate the symptoms but won’t address the underlying cause. If you don’t work on your core and flexibility then it’s likely that you’re condition will degenerate. Worth consulting with a physio who will help diagnose the underlying issues and give you an exercise regime to address it.

Thanks all ….I have been doing the McGill exercises and have an appointment today with an osteopath.

53 here and dodgy back for past 20 years. What helps me is core stretching every morning and regular swimming (front crawl). Variety of bikes incl Croix de Fer, Dolan PreCursa, Giant Defy, Cube Race, Bird Zero, Anthem FS.

Dare I say ebike with plus tires 2.8s tubeless with low pressures..
Let’s me ride with a dodgy disc.

I’ve had neurosurgery at the very top of my spine and have herniated discs in my neck.

When I built up my ht for this winter taking the sting out of impacts on my spine was really important.

I can’t recommend this enough. Suntour SP12. It’s heavy as it has a real spring rather than an elastomer. Different rates springs available and fully serviceable. I honestly feel like I am riding a fs when seated. Cost under £60 and you can get a neoprene cover for it.

Pretty standard on most bikes now but I quite often change the height of my saddle with the dropper post to prevent my back from going stif.

I am a little older at 64 and my back gives me problems sometimes. I would repeat what others have said, bar height makes a big difference and so does bar shape. I have found in the last year that a swept bar works better, it may not look cool and the bike may not climb so well but so what. You have to look after your body regardless and if that means riding with suspension and wider wheels then that is what you have to do. If you knacker your body you cant get another one.

I have the Suntour SP12 suspension post on a tourer. Set up so that it only moves for big bumps. Worthwhile but not a huge difference.

I have a hardtail with a Thudbuster long travel post on it. Now that does smooth out the bumps. Great for forestry track type riding. There is a bit of front to back movement as it compresses but you get used to it. Far better for smoothing out bumps than the SP12. But more expensive.

The Thudbuster is 200g lighter than the SP12 and has 50% more travel. For off road use it would be the Thudbuster every time for me. Or on road every time for really bad backs.

50 3/4 here.
Hope 70mm x 25deg stem, might not look gnar but keeps my back a bit more upraight.

And buy a plus or fat bike.
Low pressure tyres help.

Pre ride stretches, warming up, vary your position on the bike (standing up and sitting down).

Personally I think the best option is full suspension!

I’m 50 and have had lower back problems since I was 17, with a spinal fusion 4 years ago. I manage my back with physiotherapy, core strengthening, and yoga. I rode the Trans-Cambrian last year, 175km over 3 days on my hardtail and my back was OK. I also have a full sus but that isn’t more comfortable for my back. In fact the extra weight going uphill puts more strain on it.
It depends what type of back problem you have, but rowing might not be the best idea- I was told to avoid it. Also, everyone says Pilates is great for your back, so I did it for years and then discovered that some of the exercises were making it worse.

I’ve reached ethe ripe old age of 35 🙂 don’t just think about the bike think about you. Put some effort into conditioning and training yourself so you ca continue to ride (and do everything else you want).

Its road based but I ride and race with a few guys who are in their 50s. The ones that can hold their own in the local chaingangs recommend this book https://www.amazon.co.uk/Fast-After-50-Race-Strong/dp/1937715264 (and being elite/pro racers in their 20s)

I’d really recommend giving something like Pilates a go. I know I’m not old but it really helped me feel more comfortable on the bike. I’m more flexible, I’ve tackled a few weaknesses and seem to get less sore after long or hard rides. Think of it as preventative physio. It is well worth the hour or so a week I spend. I’d recommend finding a good class with small numbers. I’ve done a few 1 to 1s recently and they were really informative and helpful.

Consider the gym as well. Might not help with comfort but could help with muscle loss and bone density.

For the bike I’d book some time in for a bike fit – find someone who knows about mountain biking. Go talk to them. They might be able to help you find a comfortable efficient position. They are normally focused around road and TT but I’m sure some of the principles will cross over.

61 here, i mountain bike, just back from kirroughtree black trail, and road bike 40-80 miles runs.
i have had a dodgy back for years, all the above are sound advice.i don’t do any core work, but do a few back stretches and found that a bit of running helps my posture.
the main point i would raise is to get a bike fit done properly. i have spent years thinking that i knew how to set up the bike, only to find i had the saddle too far back. moving the saddle forward a cm and lengthening the stem made a huge improvement in comfort, I’m not suggesting you are the same, but a good bike fit might help

Been cycling since my teens and now experience problems with my lower back for the last few years which has also stopped me racing. I’ve seen a physio and it’s down to a muscular imbalance around my pelvis – leg muscles are trying to rotate pelvis down and relative lack of strength to counter-act. Been working to strengthen my hip-flexors and other muscles but it’s going to take a while. Now that the weather is warmer / lighter will also aim to get my racing kayak out on the canal as it’s a great core workout. I’m running a bit more too as it helps too. Certainly bike fit could help if there’s an imbalance leading to chronic injury but worth consulting a physio first to understand the cause.