Back Pain- new rider

the_village_idiot
the_village_idiot Posts: 150
edited November 2009 in Road beginners
Hi guys,

Im back on the bike scene having not been on one properly for at least 10 years. I have just bought a nice cyclo cross bike (kona jake snake), its a 58cm and im bang on 6` so its a good size, although if anything its on the large side for me- a 57cm would be ideal!

Anyway- i have been getting lower back pain- but only when i cycle up hill?

Is this just down to flexibility? Will it fade with time? Not surprising after so many years off it. After years of weight training i have a strong back- although it doesn't have much flexibility- so i intend to strengthen my core.

Whats the correct posture for a cyclist? Any guides on this?

Thanks!!

Comments

  • mattward1979
    mattward1979 Posts: 692
    sounds like usual aches and pains.

    if it doesnt calm down within a few weeks, get it checked out. But also look at your bike setup. A few millimeters on your seat post can change an awful lot!

    Cycling posture (as far as I know from my limited experience) is down to whatever is comfortable for you.. You cant bend your bones to make you ride like a pro
    exercise.png
  • sicknote
    sicknote Posts: 901
    I had the same thing when I got back to cycling and working on your core muscle will help too.
    Google it and you should get lots for exercises for it.
  • fooshnicken
    fooshnicken Posts: 84
    Core strength will be the key here. I was advised to sit on a gym ball when watching TV in the evenings and I have a regime of exercises I do to stregthen my core. I still get some stiffness in my back but a couple of minutes of stretching sorts it out very nicely now.

    While I remember, it's always worth doing a little bit of stretching prior to and after cycling.
  • giantsasquatch
    giantsasquatch Posts: 381
    Saddle too low can be cause of back ache, as you have to arch your back more to compensate reach.
  • de_sisti
    de_sisti Posts: 1,283
    the_village_idiot wrote:
    Hi guys,

    Anyway- i have been getting lower back pain- but only when i cycle up hill?

    Thanks!!

    I have the same problems and it was diagnosed as degeneration in discs L4 and L5.
    As well as the joint problems, my glutes and hamstrings were very tight and not flexible
    at all.

    Since February I've been stretching those muscles for up to 10 minutes every day. It hasn't
    cleared up the discomfort 100%, but it has more or less disappeared.

    Good luck fella, I know what it's like to be there.
  • teagar
    teagar Posts: 2,100
    Sounds like a simple case of core-strength.

    I got it first couple days I was in the Pyrenees, because i wasn't used to so much time standing on the pedals and holding my body up.

    Shortening your reach a fraction could/does help. Either slide the saddle a fraction forward, or, if you like your pedal angle as it is, shorten the stem a bit.
    Note: the above post is an opinion and not fact. It might be a lie.
  • keef66
    keef66 Posts: 13,123
    Me too; worse if I overdo it pedalling seated uphill. My position on the bike is perfect; I put it down to the pulling on the hamstrings / glutes.

    I also have a dodgy back due to a slipped disc 10 yrs ago (L4/5), but it only plays up if I'm not mobile for a while. Any kind of activity, including cycling, seems good for it.
  • sicknote
    sicknote Posts: 901
    keef66 wrote:
    Me too; worse if I overdo it pedalling seated uphill. My position on the bike is perfect; I put it down to the pulling on the hamstrings / glutes.

    I also have a dodgy back due to a slipped disc 10 yrs ago (L4/5), but it only plays up if I'm not mobile for a while. Any kind of activity, including cycling, seems good for it.

    If you have had a back problem then I would work on your core and the best time to work to the tight hamstring/glutes in just after a ride as you are nice and warm, it has helped me a lot.
  • road novice
    road novice Posts: 27
    Having fractured my spine many years ago and suffered a bad case of sciatica a couple of years ago, I have turned from running to cycling.

    In the short time that I have been cycling I have noticed a big improvement in how my back feels. I used to get discomfort around the coccyx before but now find that the muscles in and around that area appear to be much improved and no problems when sitting for a long time as previous.

    The lumbar region also feels easier than it used to so my experience is that cycling is good for your back.

    The hamstrings can be the problem though as they do need stretching quite a bit due to the cycling but that's easy enough to do on a regular basis.

    Good luck, I hope your back is improving with the more cycling you do, it's worked for me.

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