Very stiff lower back

Mark2Bikes

Apart from simply 'riding a bike' what could be the cause of lower back pain / stiffness. I suffered ligament (?) damage a few years ago, but have always reconed it was getting back on the bike which styrengthened the back and has made it better. Could it be the onset of winter and using two different bikes - one carbon (summer bike) and one steel. I take the best bike out on dry days. Maybe the swopping back and forth? In summer I was OK and last winter I was OK (pre carbon bike).
Just getting old is no excuse - a mere 44 - doing maybe 100 miles a week at present.
Any advice please. Mark.

physiosteve

Could be lots of things, although tight hip flexors are a common cause. They are obviously responsible for the action of hip flexion but since they originate form the Lumbar spine when tight they can pull the lumbar vertebra forward. They tend to be tight in most cyclist due to the prolonged flexed position. So get em stretche3d and see iff it make any difference

Mark2Bikes

OK, thanks, makes sense,
Is the best stretch for this the one where you put one foot forward then bend that knee to 90 Deg. keeping back straight?
Any other good'ns

OK, Just done those a few times - and feeling sretched - must be doing some good - I will keep them up a few times a day and report on the results.

Roadie Rods

Wouldn't be a bad idea to try and do 20 - 30 minutes stretching and core stability each day if you're having back problems. There was an article in C+ not so long ago with some good stretches in for this.

karl8744

Mark,

I am a newbie to road cycling after having lumbar disc replacement surgery last year. I recently went for a check up with my surgeon and complained of some lower back pain after riding. He explained as PhysioSteve did that it is due to a tightening in the hip flexors due to age mainly.

The reassurance has been great and since the appointment, the niggles have largely gone due to his encouragement and a bit of stretching.

Good luck mate

Mark2Bikes

Cheers all,
Stretching program started - no results yet though as the first game of squash in 17 years yesterday is taking its toll!

Mark2Bikes

I'm glad to report a big improvement already after only a few days of hip flexor stretching. Thanks to Physiosteve. This is even (despite) having taken up squash again in the last week after 17 year off! (Welsh weather).
It occurred to me Steve that pulling the leg up on the upward stroke of pedaling will tend to tighten / over develop these flexors? Of course one should't actively pull up, but simply try to make the leg on the upward stroke 'weightless' by lifting it - as in running. So why does the running seem to loosen me up and the cycling make everthing tighter. Even though I much prefer the cycling it is probably because running is a totally natural movement and cycling totally unnatural - and we tend to run for 1/2 - 3/4 hr but cycle for 2, 3 or more on a good ride. ie, each lift of the upward moving leg takes about the same work in cycling and running, just that in cycling we do it far more per session - or far more per Kcal burnt.