Bad back whilst cycling

vertigoscene

Just got a new bike about 3 weeks ago. My previous bike was a hybrid, with quite an upright style. I wanted something quicker so bought a Marin Lucas Valley, which is a sort of flat bar road bike (bit like a specialized sirrus I think).

The guy in the bike shop fitted me in the frame and said everything was OK, but in using it over the last few weeks I am finding that I am suffering from pains in my lower back after I have cycled for more than 20 mins, which I never had with my old bike. I know it's difficult to tell what the problem is without seeing me in the saddle, but is this something that others have experienced when they have bought new bikes, and will I get used to it, or is there something wrong with my set up?

I went back to the bike shop I bought it from, and they said everything is fine, and I'll get used to it, but I'm not sure I trust them.

Any advice would be really appreciated.

Ta

Blonde

It could be any one or more so many things:

Thinner road tyres do not absorb as much road impact as the fatter ones you've been used to and result in jarring spine and pain - but you will get used to this. You could try taking a little air out of the tyres or not inflating them right up to full pressure to start with.

Your saddle may not be the best one in terms of either of shape or level of support for you (it may be too soft or the wrong width) or may not be in the best position for you.

You may be over reaching - a shorter stem would help with that.

The bars may be too low - an adjustable stem (I know they are ugly, but if you get one you can try a few options until you find the right position and then buy something the right length and with the right amount of rise on it) or a reversable one with a steep angle rise would help with that. Poor lower back flexibility and strength is quite a common complaint for new road cyclists. Personally I have never had problems with back pain (touches wood) but some say core excercises and stretching can help. Lower back pain can also be linked to tight hamstrings, which are also common in cyclists, so it's an idea to do some gentle 'normalising' stretches after riding.

It is a good idea to start with the bars fairly upright and very gradually over a period of several months of riding take them down if you feel this is necessary, so that your back gradually adapts (gets more flexible and stronger).

It's very hard to say what it is, but if you start experimenting, only change one thing at a time or you wont know what is was that worked or didn't work! If you know any experienced road cyclists in your area, get them to have a look at you on the bike.

NB - It may not even be cycling related, but just conincidental. Have you upped you mileage recently? Have you, changed your bed/matress/seating at home or work recently, driven for long periods, sat or stood for long periods at work or elsewhere, done any other type of excercise, or done anything differently than usual?

monty_dogcp

Even simpler - try some stretching excercises for your hamstrings / lower back. The bike shop is probably correct in terms of your position, just that your body isn't flexible enough to fit! Typically, this resolves about 90% of bad back problems before you start looking at more major changes. When my back starts to grumble, I know it's time to start doing some more stretching and core body exercises.

pw1brown

And you can even do some stretching as you ride. This should help because the worst thing is to stay in exactly the same position for any length of time. You can also slightly adjust your position every now and then or ride out of the saddle. Keep the back supple not stiff.

vertigoscene

Thanks for all the advice, that's great. Will hopefully sort it out over the next few weeks!

domtyler

I would it is most likely that you are used to a very upright rising position and you your new bike is slightly more racy. To adapt you will need better core strength to take some of the weight, i.e. lower back and abs. This will happen automatically with time, in the interim do some additional strengthening exercises (google something like core strengthening exercises) to aid the transition. Also when out on the bike, practice getting down low for five minutes at a time while pedalling hard, this will feel wrong and hard work at first but will soon feel normal.

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blueangel

I had exactly the same problem, vertigoscene.

Been riding mountainbikes for years and got a racer in December. Back pains after less than 30 minutes. With core exercises, stretching and sheer bloody mindedness I got my endurance up to 2 hours, with breaks, although the last half-hour was always painful. The back pain was the limiting factor in my riding rather than stamina, fitness, dehydration etc. The pain resolved as soon as I got off the bike, and never troubled me off the bike. I tried various adjustments which didn't make much difference. I convinced myself I had bought too small a frame and would need a new bike as soon as I could justify it in good conscience.

Last month a mate who rides a lot came up to visit and said I'd adjusted the seat too far back, and had the seat a little too high. Hey presto, no back pain, no need to stop riding except for a drink, and my rides are now limited by time available rather than other factors. Milage has increased dramatically and I feel free on the bike again, as I did on my mountainbike.

So, on my experience, I'd say get someone who knows to have a look at you. A specialist interested in bike fit may be best, as you don't seem wholly impressed with your local bike shop. There are frequent recommendations on this forum for a particular specialist or another- read the threads and make up your mind.

Best wishes.