Back Pain

nickel

Hello,

Last summer I got into cycling through mountain biking and 2 months ago I got my first road bike, about a month after I got it I had to go away for a month for my degree and since I got back i've been getting really bad back pain when riding my road bike, sometimes it kicks in after a few miles, other times after around 20. I rode my allez a lot during the first month that I had it and didnt experience any back pain at all, in fact I've never really had back pain when cycling. I havent adjusted/changed anything on the bike but I've tried tweaking the saddle height/position to make the pain go away but it wont. Have I just lost some of my core muscles during my month off the bike? (longest I've gone without cycling in around a year). Advice and help would be appreciated as I'm pretty stumped!

Cheers,
Nick

ollyridesfirst

Have you had the bike set up for you properly? Or just made it look about right. Small tweaks can mean the world of difference, especially if you're over-stretching to the bars.

kingrollo

try some stretching first. Esp the hamstrings - if these are tight they can pull on your lower back.

Monty Dog

Yup, a combination of getting your position dialled-in, improving flexibility by stretching and working on your core strength are the general recommendations for resolving lower back pain. As I get older I find it more prevalent, particularly following repeated hard efforts in races or hill reps on a fixed gear.

nickel

Cheers guys, I'll try some hamstring stretches before I go out tommorow and have a fiddle with the bike set up

unixnerd

If you're down on the drops a lot you may find it helps to tilt the saddle forwards little. I used to suffer a bit from this and still do if I spend too much time on the drops putting a lot of effort in. If I come up onto the hoods when putting power down going uphill I find that helps a lot. You might also consider raising your bars a bit, even just temporarily.

Another thing that'll do it is having too low a cadence when under pressure, spin at a higher rpm and it may help.

kingrollo

Nickel wrote:

Cheers guys, I'll try some hamstring stretches before I go out tomorrow and have a fiddle with the bike set up

Good luck.

I don't mean to be patronizing - but stretching hamstrings isn't a one off. You probably need to be stretching them twice a day for around 3 weeks before you notice a difference. - Don't just stretch before you go out and expect an instant fix......

And a stretch pretty soon after you get home is essential.

I have recently been for a pro bike fitting (they ain't cheap) - so PM me if you want any info on those.

MattC59

Nobody here has asked where you get hte back pain. The remedy will depend on the location.

Until about two weeks ago, I was getting pain right at the base of my back, right where it joins my pelvis. This would kick in after about 15-20 miles and was coupled with some pain on the outside of my knees. I bought some wedges from cyclefit:
http://www.cyclefit.co.uk/cleat-wedges

Most people promate to an extent, ie when you put your foot down, you tend to place it slightly on the outside first. Have a look at the heels of your normal shoes, you'll probably find that they are worn slightly towards the outside. Pedals and cleats, although they have float, hold your foot flat and don't allow for the slight angle. As you pedal, it forces your knee and pelvis slightly out of alignment, causing knee and back pain. The wedges correct this and allow your leg to move in alignment.

I pronate slightly, so I put one wedge on each shoe, the thick edge of the wedge towards the inside edge of the shoe. Guess what, no back or knee pain. Not just less pain, none !!

To be honest, this has to be the best cycling purchase I've made. The pain has gone, my pedal stroke seems more efficient, and I appear to be able to go faster and further.

Have a look at how your foot strikes the ground, if it's not completely flat (which is rare) you may well benefit.

(and no, I don't work for them )

Fenred

^^ VERY, VERY good post!!

I know i'll be trying this....Good shout Matt,

Chris James

I find the figure 4 stretch while sat at my desk helps my back

nickel

MattC59 wrote:

Nobody here has asked where you get hte back pain. The remedy will depend on the location.

Until about two weeks ago, I was getting pain right at the base of my back, right where it joins my pelvis. This would kick in after about 15-20 miles and was coupled with some pain on the outside of my knees. I bought some wedges from cyclefit:
http://www.cyclefit.co.uk/bikefit-system-wedges-2

Most people promate to an extent, ie when you put your foot down, you tend to place it slightly on the outside first. Have a look at the heels of your normal shoes, you'll probably find that they are worn slightly towards the outside. Pedals and cleats, although they have float, hold your foot flat and don't allow for the slight angle. As you pedal, it forces your knee and pelvis slightly out of alignment, causing knee and back pain. The wedges correct this and allow your leg to move in alignment.

I pronate slightly, so I put one wedge on each shoe, the ethich edge of the wedge towards the inside edge of the shoe. Guess what, no back or knee pain. Not just less pain, none !!

To be honest, this has to be the best cycling purchase I've made. The pain has gone, my pedal stroke seems more efficient, and I appear to be able to go faster and further.

Have a look at how your foot strikes the ground, if it's not completely flat (which is rare) you may well benefit.

(and no, I don't work for them )

This is interesting, I wear down the inside of my shoes so I think I have the opposite of the pronation that you have, and I get the pain at the base of the back, just like you. What I should have made clearer though in my first post is that I've been using the same exact same setup on my bike since I got it, covering a good 300miles in the first month I had it with no pain whatsoever, even on long rides. Before that I was using my road pedals and shoes on my dads road bike with no problems either. I've never had back pain until recently and thats been since I spent a month off my bike, when the longest I've gone without cycling before that was maybe a week in the past year, thats what I find strange, if i'd got a new bike/changed around some of the contact points I could understand but the setup hasnt changed at all.

Thanks for the suggestion though, definately going to have a look into getting some of these wedges though, as my pronation is quite noticeable when I walk.

MattC59

Fenred wrote:

^^ VERY, VERY good post!!

I know i'll be trying this....Good shout Matt,

Well worth it ! It's about £25 for eight wedges, but easily worth it for the difference it's made. Let us know how it goes.

MattC59

Nickel wrote:

MattC59 wrote:

Nobody here has asked where you get hte back pain. The remedy will depend on the location.

Until about two weeks ago, I was getting pain right at the base of my back, right where it joins my pelvis. This would kick in after about 15-20 miles and was coupled with some pain on the outside of my knees. I bought some wedges from cyclefit:
http://www.cyclefit.co.uk/bikefit-system-wedges-2

Most people promate to an extent, ie when you put your foot down, you tend to place it slightly on the outside first. Have a look at the heels of your normal shoes, you'll probably find that they are worn slightly towards the outside. Pedals and cleats, although they have float, hold your foot flat and don't allow for the slight angle. As you pedal, it forces your knee and pelvis slightly out of alignment, causing knee and back pain. The wedges correct this and allow your leg to move in alignment.

I pronate slightly, so I put one wedge on each shoe, the ethich edge of the wedge towards the inside edge of the shoe. Guess what, no back or knee pain. Not just less pain, none !!

To be honest, this has to be the best cycling purchase I've made. The pain has gone, my pedal stroke seems more efficient, and I appear to be able to go faster and further.

Have a look at how your foot strikes the ground, if it's not completely flat (which is rare) you may well benefit.

(and no, I don't work for them )

This is interesting, I wear down the inside of my shoes so I think I have the opposite of the pronation that you have, and I get the pain at the base of the back, just like you. What I should have made clearer though in my first post is that I've been using the same exact same setup on my bike since I got it, covering a good 300miles in the first month I had it with no pain whatsoever, even on long rides. Before that I was using my road pedals and shoes on my dads road bike with no problems either. I've never had back pain until recently and thats been since I spent a month off my bike, when the longest I've gone without cycling before that was maybe a week in the past year, thats what I find strange, if i'd got a new bike/changed around some of the contact points I could understand but the setup hasnt changed at all.

Thanks for the suggestion though, definitely going to have a look into getting some of these wedges though, as my pronation is quite noticeable when I walk.

I didn't used to have the problem, so I guess it's something that's compounded over the years. FYI, the opposite of Pronation is Supination, which describes your foot strike. The image below shows this best. The image below is a left foot.



If your supination is quite pronounced, it might be worth getting some wedges anyway. when you pedal, ideally your knee should track in a vertical plane. I'd bet that it moves from left to right, as it does with most of us. The wedges will help to correct this, improving your efficiency and taking stress off your pelvis, and lower back. you may find that his helps your back anyway.

Fenred

Yep, I will report back results...

What strikes me is that after over 20 years of pain free mountain biking, get on a road bike and the little niggles rear their heads? :?

Very frustrating as all the things that used to pee me off about MTB's are eradicated on a road bike....But then the pain begins :evil: ...In more ways than one

nickel

MattC59 wrote:

Nickel wrote:

MattC59 wrote:

Nobody here has asked where you get hte back pain. The remedy will depend on the location.

Until about two weeks ago, I was getting pain right at the base of my back, right where it joins my pelvis. This would kick in after about 15-20 miles and was coupled with some pain on the outside of my knees. I bought some wedges from cyclefit:
http://www.cyclefit.co.uk/bikefit-system-wedges-2

Most people promate to an extent, ie when you put your foot down, you tend to place it slightly on the outside first. Have a look at the heels of your normal shoes, you'll probably find that they are worn slightly towards the outside. Pedals and cleats, although they have float, hold your foot flat and don't allow for the slight angle. As you pedal, it forces your knee and pelvis slightly out of alignment, causing knee and back pain. The wedges correct this and allow your leg to move in alignment.

I pronate slightly, so I put one wedge on each shoe, the ethich edge of the wedge towards the inside edge of the shoe. Guess what, no back or knee pain. Not just less pain, none !!

To be honest, this has to be the best cycling purchase I've made. The pain has gone, my pedal stroke seems more efficient, and I appear to be able to go faster and further.

Have a look at how your foot strikes the ground, if it's not completely flat (which is rare) you may well benefit.

(and no, I don't work for them )

This is interesting, I wear down the inside of my shoes so I think I have the opposite of the pronation that you have, and I get the pain at the base of the back, just like you. What I should have made clearer though in my first post is that I've been using the same exact same setup on my bike since I got it, covering a good 300miles in the first month I had it with no pain whatsoever, even on long rides. Before that I was using my road pedals and shoes on my dads road bike with no problems either. I've never had back pain until recently and thats been since I spent a month off my bike, when the longest I've gone without cycling before that was maybe a week in the past year, thats what I find strange, if i'd got a new bike/changed around some of the contact points I could understand but the setup hasnt changed at all.

Thanks for the suggestion though, definitely going to have a look into getting some of these wedges though, as my pronation is quite noticeable when I walk.

I didn't used to have the problem, so I guess it's something that's compounded over the years. FYI, the opposite of Pronation is Supination, which describes your foot strike. The image below shows this best. The image below is a left foot.



If your supination is quite pronounced, it might be worth getting some wedges anyway. when you pedal, ideally your knee should track in a vertical plane. I'd bet that it moves from left to right, as it does with most of us. The wedges will help to correct this, improving your efficiency and taking stress off your pelvis, and lower back. you may find that his helps your back anyway.

Thanks a lot, investing in some wedges certainly seems a good idea, and cheers for the info, my dad did explain the whole pronation/supation thing to me once when he was looking for new running shoes but I couldnt remember for the life of me which way around they were.

chris_phillips

I have had horrendous back pain for seven years due to gym related activities.Rather than keep tampering with your bike position which you probably will never get right its worthwhile investing in a pro bike bit. combined with this i regulary have physio, the combination of the two with regular stretching throughout the day has eased my pain no end, still stiff in the mornings but definately improving on the bike, the pain gradually rears its ugly head after 50 mile or so but it is bearable.And just keep on alternating position on the bike. dont know where your located but i would reccomend Adrian Timmis at cadence sport, he's an x pro and a lovely guy . The sidas footbeds are included in the price of the fit, no more tingling feet and my knees are in a perfect plain now as a result of the shims fitted underneath the cleats. Hope this has helped a little.

de_sisti

.... i would recommend Adrian Timmis at Cadence Sports, he's an x pro and a lovely guy . The sidas footbeds are included in the price of the fit, no more tingling feet and my knees are in a perfect plain now as a result of the shims fitted inside the shoes (Time Atac pedals used). Hope this has helped a little.

↑↑ +1

..I pronate a lot, so I put 2 wedges inside the left shoe and 1 in the right shoe,
the thick edge of the wedge towards the inside edge of the shoe. Guess what, no back
or knee pain. Not just less pain, none !!

To be honest, this has to be the best cycling purchase I've made. The pain has gone,
my pedal stroke seems more efficient, and I appear to be able to go faster and further.

:oops: (Sorry for using and editing the quotes, but I've had the same results too)