Lower Back Pain

NCR600

NCR600

Likes Dirt
A fit or fitness issue?

I've only been road cycling for a few months now, mostly along the M7 to build up some fitness for more serious tasks ahead.

After 45 minutes or so the pain in my lower back is unbearable and I have to stop, get off, stretch and continue on. 10 minutes or so later I have to repeat the process, with the pain getting worse each time until I thoroughly have the shits and am in agony by the time I get back to where I started. It takes about 2 hours post ride, several Gin and Tonics and a vigorous massage from the missus before it stops hurting.

I've plugged my measurements into the cyclefit calculator, and the bike is pretty much spot on, although the seat-bar distance could be longer. No amount of shuffling forward or backward on the seat changes it, nor does gripping the drops, hoods or flats. The only thing that does seem to change it is standing up to pedal, which makes it worse.

Could it be that I'm just not fit enough, my hamsrings are tightening up after 45 minutes and pulling my lower back out of shape?

Any ideas what I should be doing about it?
 
M

my02

Likes Dirt
hip flexors?

Having suffered from LBP (generally the day after my rides), for around 3 years, I recently found that stretching my hip flexors has just about solved my problems.

See if you can work out where the tightness came from:

Sitting when I drive to work
Sit at work
Sit when I drive to clients
Sit for lunch
Sit when I drive home
Sit when eating dinner
Sit when I watch telly

When I go to the gym, nearly all movements DON'T involve extension of the spine / hip area.
Sit (mostly) when I ride a bike.
Sit to and from riding location.

Hmmmm?

It might not be the solution for you, but you'll rarely go wrong.

I stretch up to 12 times per day (maybe only 30 secs at a time) and this made a difference in the space of 2 days.
 
schmackster

schmackster

NSWMTB, Manly Warringah MTB
Basically your body is not used to this new exercise that you are putting it through and so it is getting sore, just like you get sore after lifting weights for the first time in years or doing twenty sit-ups in a row for the first time in 20 years. (I could hardly walk the next day!)

I found that stretching and core strengthening exercises cured my LBP. It took a good few months but have never had it again.

Do some core strengthening exercises and start off with shorter ride times then gradually increase them in order to ease your body into the new routine.
 
NCR600

NCR600

Likes Dirt
Hmmm, interesting!

I couldn't face my ride today. I'm not going to cripple myself anymore, not when it's 35 degrees anyway!
My core strength is pretty good, I can squat my own bodyweight (120kg x 8) without too much trouble, deadlift a good bit more, and do upright crunches on the lat pulldown machine. From the standard core strength tests (like bridges, jack-knifes etc) I should be ok in that regard, although I think that could be part of the problem. I don't stretch much and I'll look into that. I've also been doing "good mornings" to strengthen the spinal erectors.

I can't help but think that this is part of the problem. I don't stretch as much as I should.

I'm also going to hit up the bike shop for a much longer stem and see if that makes a difference.

I'll let you know. Thanks for the replies so far!
 
M

MDL

Likes Bikes
I'm no big rider but, from experence in alot of other sports you may want to look more into the streching.

MDL
 
M

my02

Likes Dirt
NCR600 said:
Hmmm, interesting!

My core strength is pretty good, I can squat my own bodyweight (120kg x 8) without too much trouble, deadlift a good bit more, and do upright crunches on the lat pulldown machine. From the standard core strength tests (like bridges, jack-knifes etc) I should be ok in that regard, although I think that could be part of the problem. I don't stretch much and I'll look into that. I've also been doing "good mornings" to strengthen the spinal erectors.

I can't help but think that this is part of the problem. I don't stretch as much as I should.

I'm also going to hit up the bike shop for a much longer stem and see if that makes a difference.

I'll let you know. Thanks for the replies so far!
Click to expand...
My lengthy and (IMO brilliant) reply has just got cocked up by being timed out!

Now that my pizza is here I'll have to give you a quick summary.

Good Mornings? FFS you deadlift over 120kg from and you squat this much! You erector spinae are not weak! Over-exercising them may exacerbate the issue tho. Can the GMs!!

Your list of exercises are not really great core exercises however the DL & squats are a good foundation. Don't confuse exercising the rectus abdominis (6 pack) as a core work out! Very different stuff.

Re schmackster, by the look of NCR's post, I'd say he would be well aware of DOMS from his weight training and therefore I'd think that he would be quite familiar if DOMS were the issue - my LBP was VERY different to post training soreness.

Some other things to bear in mind which could also contribute to LBP:

Hydration - particularly a day or 2 PRIOR to the ride as well as during.

How tall are you? Is your bike a good fit?

Are you getting movement throughout the SI joints and lower back itself?

If you're a desk based, bike riding weight lifter I'd still hazard a guess at tight hip flexors. Maybe jump on your tube or see a GOOD personal trainer or physio.
 
Last edited:
harmonix1234

harmonix1234

Eats Squid
I used to get exactly what you explain. 45 mins in and debilitating back pain.
This lasted about three or four months and then it started going away.
Now I don't get it at all. I'm not super fit either. Slightly overweight, and about 150kms is my ride limit before I'm knackered but I just kept persisiting and my muscles strengthened and conditioned to it.

Also, even though you are usuing a calculator to get your sizing right, geometry and fitting is so personal and you may find that adjustments of as little as a few millimeters on your cockpit and saddle height can actually make a huge difference.

For me the perfect fit cosists of

a) Having my leg almost straight (about 8 degree bend at the knee) at the furthest part of the pedal stroke. I fit this by going barefoot and adjusting my seat height until my leg is just straight at the furthest part of the down stroke while my heel is on the pedal. When I add my shoes and position my foot and cleat properly it gives me more power for less effort and a descent stretch out while I ride. Don't go straight all the way though. You'll stretch your muscles out too much.

b) Bar height. For me the perfect bar height has my knees about 1 or 2 cm's above the bar height at the highest part of the stroke. Pay attention to this and if your'e kneeing yourself in the chest you may have your bars too low (or your cranks are too long). This may not be conventional but it works for increasing my comfort levels on the longer rides.

c) Stem length. Too short and you'll hunch up and kill your upper back. Too long and you'll put too much weight on your hands and compensate sunconsciously by flexing the muscles in your lower back and stomach to balance the weight distribution. It's taken me years and countless stems to find the perfect length for me. 10mm can make a world of difference.

d) Tyre pressure. I used to run over 100 psi when I was on the tarmac for speed but my body was clenched all the time in response to the roadshock and I was fatiguing quicker. Now I run about 65psi and I can ride on the tarmac all day with no pain.

My bike was fitted by bike staff who apparently knew their stuff, and I thought I did at the time too, and I have since changed the frame size, crank length, saddle, bars, stem and seatpost (higher). An expensive endeavour but worth it. It just shows how what is actually perfect for someone would seem unconventional when using traditional basic rules for fitting so don't be shy to play with your geometry and cockpit, and make notes of your favourite settings so you can return to them if you put it all out if whack.

I hope some of this helps.
 
Trickymac

Trickymac

Likes Dirt
advice

As much as all the advice youve recieved so far via this forum is not bad its a bit presumptuous to be able to give a
1. diagnosis over the internet
2. prescribe a treatment plan for your problem
your best bet would be to go along and see a professional, ie osteopath/physio/chiro, who are musculoskeletal specialists who will corectly diagnose you and give you hopefull the required solution to your problem, the come back to this forum and tell us what they said and what they prescibed for you then we can all give our 2 cents worth :)
If you need any advice on who to go see let me know where you live and ill point you in the right direction
 
harmonix1234

harmonix1234

Eats Squid
Trickymac said:
As much as all the advice youve recieved so far via this forum is not bad its a bit presumptuous to be able to give a
1. diagnosis over the internet
2. prescribe a treatment plan for your problem
your best bet would be to go along and see a professional, ie osteopath/physio/chiro, who are musculoskeletal specialists who will corectly diagnose you and give you hopefull the required solution to your problem, the come back to this forum and tell us what they said and what they prescibed for you then we can all give our 2 cents worth :)
If you need any advice on who to go see let me know where you live and ill point you in the right direction
Click to expand...
^^ Best advise yet.
 
M

my02

Likes Dirt
Agreed

However the issue can be finding someone who knows what they're doing ;-)

2 x chiros, 1 osteo and 3 x physios all missed my issue.

I agree about seeing a professional but maybe start with your local GP and see what he suggests. It was my GP who thought tightness in my hip flexors was a large problem.

All the best.
 
easo78

easo78

Likes Bikes
you need to stretch you lower back, hamstrings and improve your flexibility in the hips. I had the same problem when I got a road bike...
 
spikenet

spikenet

Likes Dirt
Back pain is very common, especially in the first year or 2 of taking up more riding volume.

Alot has been suggested thus far, I'll add heading over to this website: http://www.bikejames.com/ and looking at some of his work. Specifically his DB Combo's V2 program.
I know its a MTB site but it applies to road just the same. His warmup, stretching and strength program is fantastic!

As suggested, you will have hip mobility issues but dont go trying to mobilise the lower back! You want to get ankle / hip / thoracic spine mobility and strength happening whilst stabalising the knee and lower back (planks, bridges etc).

If your really keen lookup Mike Boyle, eric cressey, mike robertson to learn about a joint by joint approach to mobility and flexibility.

cheers
 
P

pink

Likes Bikes
A weak core is a common cause of lower back pain. You may have good everyday strength, or go strength for other activities, but specific cycle core strength considering your bike set up and geometry, PLUS your technique.... might just take you out of your comfort zone or abilities of your current strength.

Another possibility if even though the size of the bike may fit, the geometry may not suit you. Not every bike frame puts you in the same position, some are designed to give you a lower profile, others try and compensate for a lower back problem and sit you more upright. I just upgraded my road bike and took more consideration of the geometry of the frame, and I am soooo much more comfortable! It can make a big difference.

Also, you may find you have a glute issue... it may not be 'firing' as it should. Could be one or both sides. This can cause issues with hip flexors, hamstrings, by tightening them up and causes it to pull on your back.

Good luck! I hope you find the solution so you can enjoy your rides.
 
Tee Man

Tee Man

Likes Bikes
+1 on stretching Hip Flexors

Ever since I started commuting to work late last year (100km round trip), all sorts of niggling problems started to appear. The last of which I had to address was lower back pain. As a disclaimer, the following advice is only based on my own experience. As mentioned, the best advice would be obtained from a professional. But seeing as you're willing to ask for advice on an online forum, then I'm assuming you're willing to receive advice from a bunch of know-it-alls (because the internet never lies, right?).

1. Bike Fit
As most people have already mentioned, addressing bike fit was my first hurdle. Once I sorted that out, I noticed that the pain was reduced, but not completely gone.

2. Fitness Level
Next thing I noticed was that the level of pain was directly related to how "fit" and "strong" I was feeling on the bike. Toward the end of each week where I was getting plenty tired, I would get "lazy" on the bike, not pedal properly, start slouching, put more body weight on the saddle, sit up more (which goes back to bike position), etc etc = more lower back pain. Bottom line, as you get fitter in general, the stronger you'll get and the less pain you'll receive.

3. Stretching!!
9/10 of my niggling problems was solved by proper stretching. It was especially evident in the case of lower back pain. I spend 20-30 minutes after each leg of my commute stretching. But no matter what, for a long time, it didn't seem to solve my lower back pain problem. Then (as others have done above) someone said "Try stretching you're hip flexors.". Voila! Lower back pain GOOONE!

Hope that helps. Good luck. Nothing worse than pain and injury stopping you from riding.
 
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