Lower back pain

bulluke23

I have recently got a new bike and am having problems with back pain. Anyone have any tips or ideas for helping relieve it?

rick_chasey

It's common when you start riding, especially when you have a lower position.

You'll eventually get used to it.

There will probably now be a load of people suggesting raising the saddle or changing your position, perhaps doing some stretches (hamstring) or working on your 'core', but basically, the more you ride, the stronger your lower back will get and it'll all work out.

In short - it's dead normal.

mattward1979

I get lower back pain too on longer rides, and through experience of feeling the tell-tale twinges of pain, can change my posture to keep the pain away for as long as possible...

1) Alternate which leg you "rest" on when coasting. This helped me most as I was resting only on my right leg, adding uneven strain to my back muscles.

2) Choose the right gear for hills. Dont grind up, but dont spin like a crazy man. I find a higher cadence causes me quicker problems with my back muscles..

3) Flex your back often! Shift on your saddle and arch your back from the hips inwards and outwards.

In honesty I still get pain.. but the more I ride the less it becomes a problem, but hopefully this might be helpful while you get used to it!

Monty Dog

Assuming your saddle height is correct, then start a regime of core body exercises and stretches - you are unlikely to relieve the symptoms just by riding because the cycling muscles tend to tighten you up in use. Perhaps flipping your stem, adding spacers might help in the short term as you increase your flexibility.

starlet_gt

Definitely start working on your core and stretching. I've been off the bike for 2 weeks now due to really bad lower back pain when I start cycling. This only started 4-5 weeks ago and I've been cycling for just over a year and a half. My hamstrings are incredibly tight.

There has been a slight improvement over the last week with the stretching and other exercises I've been doing, Don't neglect it.

Thebigbee

I got really bad lower back pain on a recent ride after about 7 miles. So bad that it almost made me want to give up and go home!

I knew that the seat height was OK so got the multi tool out and moved the saddle forward a couple of CM. Made a world of difference and was able to complete a 45 mile ride with very little back pain.

Saying that it does presses in under ya ball sack a bit but no chafing!

Ironically have done 35 miles today and no back pain at all when out but sitting here writing this now I feel sore.

HTH

bulluke23

I have altered my saddle forwards slightly so i hope that will help. Think the next step maybe changing the stem from what i have been reading.

I have two bikes that are slightly different styles, would that cause me problems alternating between them does anyone know?

vorsprung

http://www.bikefitting.com/English/FAQ/LowerBack.aspx

I don't agree with the above 100%. I've never had lower back pain from too short a bike or low drops. I have had it when putting in too much effort on early season training

tobermory

I find my lower back pain goes when riding it's a relief but returns a day or two later but it was caused by wear and tear of playing rugby for 25 years.

Thebigbee

How has it been when you moved the saddle forward?

Initially I thought it may be something to do with my stem being too short but have never had any pain in my arms.

I am new to "proper" cycling instead of jumping on a mountain bike to pop up the local shops or feeling a sense of achievement at doing a 10 mile round trip.

When you have a decent bike and more importantly when it fits without any pain you enjoy it so much more.

That couple of centimetre adjustment I made using an allen key has made the world of difference and I feel my whole bike fit is perfect for me, without forking out any more cash on changing things round!

I just hope my new road bike fits me after buying it blind and not testing any out.. fingers crossed.