Back pain

seanorawe

My back pain is getting worse on rides.

I have been doing stretches and reverse crunches to try and strengthen it but its horrible. After a hill or about 10 miles on flat, I start to hurt. I have a bike fit booked at the end of feb, but in the mean time Id like to ease the pain. Could my seat post be too high? I have just the slightest bend in my knee when pedallng but find my knees hurting if I try to lower it.

Diamant49

I suffered from bad back pain for over a year - largely gone now, but it has taken a lot of hard work.

When you say stretches what are you stretching? I went to a physio a lot to get work on my back, and that helped, but what really sorted me out was to work on leg stretches (quads, hamstrings, calves, glutes) + stretching out on the bike by lowering my stem (I have an adjustable one which I had raised too much and was all cramped up). Apart from that I gritted my teeth and upped my mileage - was giving up around 15 mile mark previously - all seemed to help and I can now do regular runs of 40+ without too much trouble.

The bike fit might well help, I had one recently and he lowered my seat by about 5mm, but a good Physio might be useful as well. Where are you based, anywhere near Dundonald (Indiana land reference...)?

seanorawe

Im in Belfast so not too far from Dundonald. I have the fit booked with NI Biomechanics and he is a physio anyway. I stretch my chest, hip flexors and lower back. I will have to do better leg stretches, I know they are all connected in some way.

StorckSpeed

Back-pain is a fairly common thing in cycling but generally most people can do around 3-4hrs of cycling before it starts.
If you know you have a weak back then this might be the sole cause, and a physio appointment will help.
Otherwise I'm afraid to say it's most likely your bike layup. A bike fit will definitely help. A more upright cycling position could also help in the interim, try either flipping the stem, hopefully this will give you more height, or a shorter stem.
I had a very similar issue when I swapped bikes a couple of years ago, size comparisons showed that the Top tube was longer on my new frame than the old one and I was stretched out more to reach the handlebars. A shorter stem did the trick.

Diamant49

seanorawe wrote:

Im in Belfast so not too far from Dundonald. I have the fit booked with NI Biomechanics and he is a physio anyway. I stretch my chest, hip flexors and lower back. I will have to do better leg stretches, I know they are all connected in some way.

they look pretty good - I went to Dundonald Physiotherapy and got a bike fit with Atholl Thompson through them, mainly to look at knee/lower leg issues. I think its useful to combine the bit fitting and physio if you have back problems, as its probably a combination of things.

Another thing that helped me, by the way, was a foam roller for back & legs - and also two tennis balls tied in a sock - roll up and down with one either side of your spine, its not unlike a massage.

ShutUpLegs

Try some core strengthening

stephenlinden

I had lots of back problems and was given a number of courses of anti-inflamatoies; word of caution, if a doctor suggests this ask to be referred to a physio or osteopath, treating the symptom is not the right option.

I saw an osteopath, eventually, and he found I had a mis-aligned pelvic joint which was causing my back pain and various hamstring and groin injuries. It cost a few quid (£30 per session for some time) but helped. I do occasionally get pains again which I've been told are caused by tight hamstrings and hip flexors. When the stretches I do (on back, left knee to right shoulder hold and pull and repeat the other way) and hamstring stretches aren't doing it I book another appointment. Aintree Osteopathic clinic if you're interested.

Strangely, so far, I don't get it cycling. I think I have a stretched out position on the bike which seems to help me.

If you can get to see a specialist and find the cause.

seanorawe

StorckSpeed wrote:

Back-pain is a fairly common thing in cycling but generally most people can do around 3-4hrs of cycling before it starts.
If you know you have a weak back then this might be the sole cause, and a physio appointment will help.
Otherwise I'm afraid to say it's most likely your bike layup. A bike fit will definitely help. A more upright cycling position could also help in the interim, try either flipping the stem, hopefully this will give you more height, or a shorter stem.
I had a very similar issue when I swapped bikes a couple of years ago, size comparisons showed that the Top tube was longer on my new frame than the old one and I was stretched out more to reach the handlebars. A shorter stem did the trick.

I do have my stem flipped which is why I think I might be too high on the saddle

slowmart

It seems my mind is writing cheques my body is having trouble cashing so when I purchased my first road bike I went for a bike fit. It's helped massively as it highlighted potential problem areas before I put some miles in my legs. I did suffer from occasional back pain,lower middle which had something too with tight leg muscles which threw my knee out on the pedal stroke. A proper fit with some exercise for my legs has proved fruitful.

Why wait until the end of the month if your suffering?

Height is important but also saddle position is crucial. On my mtb I had knee pain but after experimenting with moving the saddle backwards and forwards I soon came up with a position which my knee was comfortable with and it was only a very small difference in position.

Good luck

seanorawe

Why wait until the end of the month if your suffering?

The money man died very early this month

Monty Dog

The fact that you say you have only a slight knee bend could be indicative over hyper-extension, causing your pelvis to rock. One the bike your hips should be dead-level with no rocking - try the heel on pedal method for determining seat height i.e. should be a very slight kink at full extension

johnnymcg259

Just do some short rides in a relatively light gear until your bike fit appointment. It's early enough in the bike season that you won't miss any real training.

I'm now into 2+ months off the bike as I suffered a rupture to one of my discs. The doctors and physio say it may take between 6 months to 2 years to resolve. The ability to deal with that thought (no bike for all that time!) mentally is just as hard as the physical pain and discomfort. I'm going back to work on Thursday for the first time in several weeks too

What I'd do again (if only I could turn the clock back) is get a decent bike fit. I've road cycled for nearly 30 years (I'm 46 yrs young) and despite knowing that my bodies flexibility has decreased, persisted with a bike position i'd run for some while. This I did while ignoring certain 'symptoms' from time to time.

Pay attention to your body. If you can afford it, get the best advice (Adrian Timmis, Cadence Sport?) and see if you can improve the situation. To ignore it would be foolish as I did :roll:

Bon chance!

seanorawe

Do you think I should put my stem back to the way ot was (not flipped) to see if that helps? Someone suggested I might be too cramped up and stretching my back out could help

alidaf

For short term relief, invest in a bottle of woodlock. Most Chinese herbalists have it. I buy it for some of my friends at Christmas. It is better to apply it in a closed room full of people, preferably in an office! As well as backache, headache, muscle stiffness, saddle induced nut pains and a variety of other pains and ailments, it's pretty good for a blocked nose too.

Note: Not to be used anywhere near nuts. Whatsoever.

danlikesbikes

seanorawe wrote:

Do you think I should put my stem back to the way ot was (not flipped) to see if that helps? Someone suggested I might be too cramped up and stretching my back out could help

You could try it as it help you, but you could then be introducing more issues. Your only 2 weeks away from your fit though so not that long really & they should help you get to the bottom of it.

seanorawe

Update on the back pain.

My patience ran out and I was out in touch with a local cyclist and all round genious of the sport. He does bike fittings and he has changed a few measurments and confirmed that my bike set up suits me. What did make a bell ring is this pain has emerged after I was hit by a car and bruised my ribs and hurt my upper back. I have an appointment booked with the doc to see if he can recomend a scan or physio through the NHS to get it looked at. My cyclist friend said it could be a nerve being trapped when I take my riding position.

On another note. I have been avoiding my road bike lately because of the weather etc. Went to work today (4 Miles) and I have now got those annoying feelings back i.e cramp between thumb and forfinger from vibration on the hoods (there is a more crude name for this, but ill refrain ), crampy annoying toes from shoes being too tight etc. Its amazing how much your body forgets from changing to your hybrid.

Anyway

Thanks for all your help

kingofthetailwind

Definitely get to your doctor Sean. I asked for an MRI a few weeks back. He has referred me to an orthopedic clinic in my local health centre, run by a GP. Sounds like they're trying to avoid sending me for a scan, but I'm going to insist on it. My advice would be to crawl into the surgery on your hands and knees!

seanorawe

Went today stu. No problems with my back that he could see. My flexability is also very good, so he refered me to a sports injury physio. Waiting list of 4 months though!

Im also booked in with Leo Neenan to see if he can fine tune what I have already had done to the bike. Every bit helps.

Reading your previous posts, it does sound like you have a proper problem with your back and its not your bike thats the real problem. It also sounds like leo really slammed your stem and made your position very aggressive, I think ill be the opposite.