Sore back
- Thread starter tathra999
- Start date
moorey
call me Mia
If you're new to riding, riding a new bike, or haven't got your set up right for you, all could be possibility. Riding FIXES a sore back for me.
* I am not a doctor, and take my comments as pure opinion.
stoo
Likes Dirt
I've been getting mild lower back pain whilst riding, mainly on climbs. Unfortunately I suspect it's due to having my seat and bars too far back ( or BB too far forward ). I say unfortunately because that's how I prefer to have my bike set up.
New bike delivered soon so hopefully something changed.
And what that hippy said, I find riding the bike in general is good for my busted-arsed back.
Weeha.....
New bike delivered soon so hopefully something changed.
And what that hippy said, I find riding the bike in general is good for my busted-arsed back.
Weeha.....
D_Nine
Senior Member
A few things contribute to a crook back.If your seat is too high this will cause your hips to rock side to side . A high seat gives you more leg power but stuffs your back !! If you are too upright your back will be too straight this will jar your lower back aswell. If you use a backpack it's placement will also cause issues too high or too low. Experiment with different positions and find one which works for you.
single-pivot
Likes Dirt
not stretching enough causes my back to get sore
pre and next day post ride
if i stretch i am ok
pre and next day post ride
if i stretch i am ok
I find peddling technique can affect back soreness. If I toe push I feel it in the back, if I feel this happening and drop my heel down I get instant relief from back ache. When I am doing it right it feels like I am trying to scrap mud of my shoes, and I get more power will less effort. It seems to use different more powerful muscles somehow.
This is just personal observation given the way my bike is setup.
D
This is just personal observation given the way my bike is setup.
D
Mywifesirrational
I however am very normal. Trust me.
I've got big back issues from a work thing from years ago. Only thing I've found that has helped has been doing Pilates for the last 3 months. Core strength takes a lot of loaf off your lower back (which is handy since I've cracked the edges off all those vertebrae).
I'd be dubious about doing pilates at all, compared to conventional exercise and stretching it doesn't have a very good evidence base, but people seem to love it -its advertised very well.
Core strength or core stability is a failed concept, in the case of LBP, one of the pilates approaches is to teach you to contract your 'core' muscles, which in turn requires co-contraction of the trunk muscles - resulting in greater vertebral loading, which for vertebral compression fractures or intervertebral disc problems is potentially a terrible thing.
The only good evidence for exercise and LBP is a combination of stretching and conventional resistance training - exercise such as the squat are fantastic, but form must be perfect.
That being said if it works for you, it works.
Greeny_SA
Likes Dirt
All I can say is I can ride a bike again after starting doing it. Which is more than I could do with physio / hydrotherapy and gym. This isn't on floor Pilates I'm talking about though, it's on reformers which as you pointed out, is mostly resistance training.
BlakZ
Likes Dirt
Don't be hatin'
I have alignment issues all the way along my spine, and once I stopped trying to "fix" and instead "maintain and strengthen" , I stumbled on pilates. I have been doing pilates once a week for the past 2 years(the stretchy yoga slow floor mat type, not the other higher tempo kinds or special equipment types) It is the single best exercise I have ever done for my back, and is great for support of other activities.
My posture is better 24/7, I feel great in terms of self confidence, even doing simple things like bending down to pick up a plate from the dishwasher- I have increased energy and enthusiasm for everyday activities. It is a great midweek release to tie me over to the weekend -very relaxing. I feel strong, and fit, and tight in the core, without feeling like a playdo beach muscled gym junky (note : I do gym stuff aswell).
I have never been told to 'tense my trunk', and Id like to hope people are not dumb enough to do it to injury anyway. There are inherant risks with all exercise. Sure, there is the hold the core, belly button to the spine concept -but that is what it is- a concept. A visualisation to prevent injury and maximise the benifit. If you are doing any 'core work' in a conventional sense, pilates technique is required to not injure yourself and actually get a positive outcome from the exercise anyway. Try doing good abs crunches without holding your core...
It is an area of fitness training that can be tailored, and can essentially support/ improve any other activity you do on a regular basis (ie. make you a better MTBr or other athlete! - ***hence keeping thread on topic). I recommend people give it a go for a period of time to see the benifits. If you don't see benifits IMO you are doing it wrong and should change it up. It is not an alien, black box of an exercise genre with a clear cut like/dislike association. It is the same concept as what is done in the gym, but structures the exercises to get a different kind of benifit.
I have alignment issues all the way along my spine, and once I stopped trying to "fix" and instead "maintain and strengthen" , I stumbled on pilates. I have been doing pilates once a week for the past 2 years(the stretchy yoga slow floor mat type, not the other higher tempo kinds or special equipment types) It is the single best exercise I have ever done for my back, and is great for support of other activities.
My posture is better 24/7, I feel great in terms of self confidence, even doing simple things like bending down to pick up a plate from the dishwasher- I have increased energy and enthusiasm for everyday activities. It is a great midweek release to tie me over to the weekend -very relaxing. I feel strong, and fit, and tight in the core, without feeling like a playdo beach muscled gym junky (note : I do gym stuff aswell).
I have never been told to 'tense my trunk', and Id like to hope people are not dumb enough to do it to injury anyway. There are inherant risks with all exercise. Sure, there is the hold the core, belly button to the spine concept -but that is what it is- a concept. A visualisation to prevent injury and maximise the benifit. If you are doing any 'core work' in a conventional sense, pilates technique is required to not injure yourself and actually get a positive outcome from the exercise anyway. Try doing good abs crunches without holding your core...
It is an area of fitness training that can be tailored, and can essentially support/ improve any other activity you do on a regular basis (ie. make you a better MTBr or other athlete! - ***hence keeping thread on topic). I recommend people give it a go for a period of time to see the benifits. If you don't see benifits IMO you are doing it wrong and should change it up. It is not an alien, black box of an exercise genre with a clear cut like/dislike association. It is the same concept as what is done in the gym, but structures the exercises to get a different kind of benifit.
Demain
Likes Dirt
If it’s happening on the flat and on climbs try getting your arse off the saddle more.
Break the climbs up into half seated, half standing and the same on the flats.
If you move around more on the bike it will stop your lower back muscles from static spasm.
Which is what I think is causing the pain (well it was for me).
Sitting too long in the saddle with your back in one position under load is not a good thing move around more.
This also means you will be using different leg muscle groups as well which help build endurance.
If you can build your leg strength to help you stand on the pedals more it will take the stain off your lower back.
This is a strength and conditioning issue if you can get a bit stronger and fitter your back will get better.
I’m not a Doctor this is just my experience of 10+ years riding and having lower back pain.
Once I started to ride more and get a lot fitter I no longer have issues with my back.
I did how ever get injured once which stopped me from riding for 8 months so my fitness
disappeared and the lower back pain came back for a while.
Soon as I started riding more it went away.
Break the climbs up into half seated, half standing and the same on the flats.
If you move around more on the bike it will stop your lower back muscles from static spasm.
Which is what I think is causing the pain (well it was for me).
Sitting too long in the saddle with your back in one position under load is not a good thing move around more.
This also means you will be using different leg muscle groups as well which help build endurance.
If you can build your leg strength to help you stand on the pedals more it will take the stain off your lower back.
This is a strength and conditioning issue if you can get a bit stronger and fitter your back will get better.
I’m not a Doctor this is just my experience of 10+ years riding and having lower back pain.
Once I started to ride more and get a lot fitter I no longer have issues with my back.
I did how ever get injured once which stopped me from riding for 8 months so my fitness
disappeared and the lower back pain came back for a while.
Soon as I started riding more it went away.
wilddemon
Likes Dirt
I used to do a bit of pilates and despite my initial scepticism (its for girls) it really is a great core muscle workout, plus if you're at the gym you're usually the only guy in a room full of women. I've been getting a bit of a sore lower back after an hour in the saddle. I'm thinking of trying the stretching and pilates again. Can anyone advise, is this more likely a too cramped or too stretched out thing? Or could be either? I'm also thinking about moving my seat forwards some and installing a longer stem to see if that helps.
Demon
Demon
PLUGGA
Likes Dirt
I used to get a sore back as well. After setting up the cockpit correctly and more hours on the bike it seemed to fade away. Also,a stong core will take pressure off your back.Hold your stomach muscles in nice n tight whilst riding and over time it will strengthen. Give your back a good 10min stretch prior to riding and see how that goes!
pharmaboy
Eats Squid
hi i'll chime in as well. have had on off chronic back pain for 20years. did an injury last year and off bike for 5 months - back pain escalated to the point where i couldnt sleep properly nor ride effectively, standing hurt.
rode 5 times a week way above where i had previously ridden dropped 8 kilos, back pain took care of itself/ i also did lots of physio but gave up and concentrated on riding as my sole source of improving muscle strength around my lumbar problems. when u are fit enough to get off the saddle often, thats when muscle strength really improves i think.
rode 5 times a week way above where i had previously ridden dropped 8 kilos, back pain took care of itself/ i also did lots of physio but gave up and concentrated on riding as my sole source of improving muscle strength around my lumbar problems. when u are fit enough to get off the saddle often, thats when muscle strength really improves i think.
muvro
Likes Dirt
I'll start off by saying if this is an on-going problem, get yourself to a cycling specific Physio.
Long story short, I started riding a number of years ago now, and always struggled with on-going knee, calf and back pain. My step mum is a very well reknown dance physio, I'd been seeing her and her partner the whole time. It was getting worse, so I'd stop riding, I'd get better, ride again and pain again. I eventually went and saw a Sports doctor, who gave me a cortizone injection as she had no-idea what was going on after looking at an MRI of my bad knee that showed it was in perfect order. cortizone gave no results. She gave up and palmed me off. I then went and saw Trish Wisby Roth, who is a Cycling specific physio. I only had to see her once, she did a full diagnosis, put me through a series of processes that essentially went through her check list that she has developed. Half way through she said, I know what's wrong, but we'll finish the process. It turned out, I had very week Glutes, slight bias in my quads. Very tight quads and tight Tibial nerve in both legs.
Essentially, what was happening when I rode, I was getting a sore back, soreness and tenderness on the outside of my leg from the knee, a sore lower hamstring tendon and occasional knee cap soreness.
The Glutes weren't firing in my motion and my hamstrings were taking the load, so the hamstring was getting massively over loaded.
My tibial nerve was tight and was getting irritated around where it comes from behind the knee to the outside of the knee.
My quads were tight and pulling on the front of my pelvis, combined with a weak core, the lower back muscles would do all the work in keeping me upright.
The fixes;
Glute training, I had to learn how to use my glutes, strengthen them and train myself to use the glutes in my cycling motion. It was so hard at first to distinguish what to do to actually activate the muscle. Everytime I thought about activatving the glute, my hamstring would fire. I had to turn that off. Very hard.
Simple tibial nerve stretches.
Heaps of quad stretching.
Heaps of core strength work. The core creates a stable platform for the body to work. A nice and strong core, allows the correct muscles to work and do thier job as they are meant to, without other muscles taking up the slack.
The result, within a couple of months I found my riding fitness, strength and enjoyment increased infinitly! I got this done last year and in that year I've come leaps and bounds.
I am not saying this to give you reasons why your back is sore, I am saying this to advise you to get the right diagnosis and treatment. Your pain is probably something totally unrelated to what I had, but if you see someone that knows the effects cycling has on your body and specialises in it, it's invaluable! My Step mum is an exceptional physio, however, her expertise is in dance, in hindsight she can see exactly what Trish found, however, she didn't have the experience with cycling related injuries or pain to easily diagnose. Essentially, what unsuccesfuly took her a couple of years to treat, a recommended sports doctor to give up on, it took Trish one visit.
Just bite the bullet and get it looked at, everyone on here has had thier own experience with back pain etc. But no-one can tell you what the cause of yours is.
Long story short, I started riding a number of years ago now, and always struggled with on-going knee, calf and back pain. My step mum is a very well reknown dance physio, I'd been seeing her and her partner the whole time. It was getting worse, so I'd stop riding, I'd get better, ride again and pain again. I eventually went and saw a Sports doctor, who gave me a cortizone injection as she had no-idea what was going on after looking at an MRI of my bad knee that showed it was in perfect order. cortizone gave no results. She gave up and palmed me off. I then went and saw Trish Wisby Roth, who is a Cycling specific physio. I only had to see her once, she did a full diagnosis, put me through a series of processes that essentially went through her check list that she has developed. Half way through she said, I know what's wrong, but we'll finish the process. It turned out, I had very week Glutes, slight bias in my quads. Very tight quads and tight Tibial nerve in both legs.
Essentially, what was happening when I rode, I was getting a sore back, soreness and tenderness on the outside of my leg from the knee, a sore lower hamstring tendon and occasional knee cap soreness.
The Glutes weren't firing in my motion and my hamstrings were taking the load, so the hamstring was getting massively over loaded.
My tibial nerve was tight and was getting irritated around where it comes from behind the knee to the outside of the knee.
My quads were tight and pulling on the front of my pelvis, combined with a weak core, the lower back muscles would do all the work in keeping me upright.
The fixes;
Glute training, I had to learn how to use my glutes, strengthen them and train myself to use the glutes in my cycling motion. It was so hard at first to distinguish what to do to actually activate the muscle. Everytime I thought about activatving the glute, my hamstring would fire. I had to turn that off. Very hard.
Simple tibial nerve stretches.
Heaps of quad stretching.
Heaps of core strength work. The core creates a stable platform for the body to work. A nice and strong core, allows the correct muscles to work and do thier job as they are meant to, without other muscles taking up the slack.
The result, within a couple of months I found my riding fitness, strength and enjoyment increased infinitly! I got this done last year and in that year I've come leaps and bounds.
I am not saying this to give you reasons why your back is sore, I am saying this to advise you to get the right diagnosis and treatment. Your pain is probably something totally unrelated to what I had, but if you see someone that knows the effects cycling has on your body and specialises in it, it's invaluable! My Step mum is an exceptional physio, however, her expertise is in dance, in hindsight she can see exactly what Trish found, however, she didn't have the experience with cycling related injuries or pain to easily diagnose. Essentially, what unsuccesfuly took her a couple of years to treat, a recommended sports doctor to give up on, it took Trish one visit.
Just bite the bullet and get it looked at, everyone on here has had thier own experience with back pain etc. But no-one can tell you what the cause of yours is.
neil thompson
Likes Dirt
Im on the older side just a bit, Ive been riding about a 2 to 3 years XC and had back problem maybe from my old age.
Magic a proper bike fit from The Mortdale Bike Shed unreal !!a good chiro, streching and then of heaps of riding.
Now 7hr rides are fun but not real fast.
Most have said the the same for me NUMBER 1 bike fit.
Magic a proper bike fit from The Mortdale Bike Shed unreal !!a good chiro, streching and then of heaps of riding.
Now 7hr rides are fun but not real fast.
Most have said the the same for me NUMBER 1 bike fit.
