Back problems

Yacoby

A few days ago, I did my first race (it was about 50 minutes), and it is probably the hardest I have ever pushed myself on a bike (normal mtb rides are usally in a group so include quite a few stops). The issue is that I now (still, several days later) have pain in my lower back and upper arms in some positions.

I would assume that the issue is that I have very little core and upper body strength and I just never used the muscles in such an intense way before.

I have another race in about three weeks and would like to improve (even if only slightly) for that as I don't really want to have this problem again.

I was going to go swimming for my upper arms (Friends of mine go swimming and it is on the way to work so I am more likely to actually go). I take it for core exercises that the best thing to do is Google for some exercises? Has anyone got any suggestions as to the sort of thing I should be doing?

steelie600

I have a load that I do for my bad back. I have a physio/trainer that has developed this core strengthening techique for me that works wonders (im no whippet by the way, infact quite the opposite), but the same will apply as it builds core strength around your back. Might I also suggest a deep tissue massage from a sports therapist. Usually costs about £40 for an hour! Works bloody wonders!

Ill get it scanned in and pm it you.

Yacoby

steelie600 wrote:

I have a load that I do for my bad back. I have a physio/trainer that has developed this core strengthening techique for me that works wonders (im no whippet by the way, infact quite the opposite), but the same will apply as it builds core strength around your back.

[...]

Ill get it scanned in and pm it you.

That sound great.

Might I also suggest a deep tissue massage from a sports therapist. Usually costs about £40 for an hour! Works bloody wonders!

Heh. Sounds good and I will keep it in mind for when my first pay cheque turns up and I am slightly less broke.

YeehaaMcgee

When I've been pushing myself really really hard, I get pain in my lower back which goes away after drinking copious amounts of water, or lucozade sports or something like that. I guess it's my kidneys struggling with dehydration.
Could be the same thing for you?

pilch

From my limited personal experience of racing, It could be due to several factors, bike setup, terrain, fitness, technique or a mixture of the above. As you quite rightly point out the stress & exertion of racing, coupled with the adrenaline is making you push your body harder that you have before.

If your setup is a bit wrong this gets magnified due to the above, the other thing that happens is as you get tired you become less proactive and more reactive in your riding, thus you tend to get battered about and 'tense up' on the hits, this can lead to back pain and arm pain as you hang on to the bars as if your life depends on it! The classic is riding wheel sized rollers, when i'm fresh I stand up & pedal through them smoothly, when I begin to tire, the technique goes out the window - I sit and it turns into a bump fest.

Improving your fitness will definately help, as will racing more, you will race yourself fitter, your body will become more used to the stress and extreme effort.

Unfortunately there is no quick fix, it takes months to train properly, but if you want to lessen the impact then I would make sure you warm up well, do a pre lap to check out the course then have a few 'burn ups' to get your heart rate up.

Try and stay loose and resist the urge to 'tense', also race the course, don't be tempted to chase everyone down.