Middle of the back pain

kayodot

I've been cycling for a few years now and have never had any issues with back/leg/neck, or indeed anywhere. I typically cycle 10 miles a day for the commute, and regularly do 60-70 milers at the weekend.

I extended the commute slightly one day (Wednesday) this week, taking in 22 miles instead of the usual 5 miles one way. About an hour or so after, I started to feel some discomfort in the inner middle muscles of my back. Back on the bike for the commute home, the pain disappeared, but came back once I was off the bike, about an hour later. The muscles that are causing the discomfort can only be described as feeling very "tight".

It's now Friday, and I'm still experiencing the same pain. I've done my commute as usual, which is completely pain free - however, when I'm off the bike, the pain comes back. It's usually when twisting, or if I'm carrying any sort of extra load and straightening my back.

Nothing about my bike setup has really changed - I have swapped out the pedals (SPD-SLs) for SPDs, but I really can't see how that would have such a huge impact on this?

The only other thing I can think of is that the day before (on Tuesday), I did a HIIT calisthenic session, including crunches/situps, that may have sufficiently tired my core/abdominal muscles, and that my back muscles overcompensated for this tiredness on Wednesday when bent over in the drops, thereby causing this discomfort?

I'm not expecting much of a diagnosis, but if anyone has a point of view, or maybe some stretching exercises that might help, that would be very helpful. Everything about back pain and cycling that I can find online relates to lower back pain (which I have only very rarely encountered after a particularly long day in the saddle), and what I am experiencing now is a very different set of muscles.

fat daddy

foam rolling !!!!! .. if you buy a sufficiently hard roller, the pain from using it means all pains pail into significance.

But rolling is a great way to break up myofascial tissue if it is tightness due to exercise ... and if its no it wort cause you damage.

when I first heard about rolling from the running community I was sceptical .... then the body building forums started talking about it, power lifing forums, fitness forums. ... I succumbed and tried it .... by god it works and aids recovery and injury ..... Apparently it helps if you do it all the time, but who has time for that ... I only use it when I hurt !

imposter2.0

I would ignore the above. Foam rolling your spine is a bad idea.

webboo

Would you not be rolling your spinal erector muscles rather than your spine.

imposter2.0

Webboo wrote:

Would you not be rolling your spinal erector muscles rather than your spine.

Therein lies the problem. Rolling is a relatively imprecise measure. As far as I'm aware, rolling anywhere in the spinal area is not generally recommended.

webboo

So is having someone stick their thumbs or elbow in your back but doesn't that come highly recommended :?:

fat daddy

upper to mid back is fine for foam rolling, and in itsself is the basis for thoracic spine mobility and where the OP is complaining of discomfort

For the Lumbar there are better and safer methods as most rollers are at the 5" mark and the muscles in your lumbar are somewhat smaller and harder to get to so either use a hand roller on the lumbar or a tennis ball - they are cheaper

but seeing that you are going for the Thoracic area a foam roller is widely used ....... but before spanking out the £10 on a roller, find a wall a tennis ball and give that a go .. takes longer but you will soon discover if its just due to knotting

velogee

I've suffered with this for a long long time. It got so bad that I've just had two weeks intensive physio and I think I'm finally on the mend. In short, my posture is/was awful and my small back muscles were doing all the work my gluten and hamstring should have been doing. Its all about core strength and maintaining a decent posture now. I have been doing lots and lots and lots of spinal mobility and pilates. It's worked. PM me if you want some more in depth stuff.

DeVlaeminck

I wouldn't foam roll your back if it's injured - I'd try keep active (doesn't sound like you are that bad that you are immobilised by it anyway) and don't put too much strain on it by lifting or doing exercise routines til it's recovered.

If it drags on or if you want an improvement now a physio/osteo/sports injury specialist might be able to help. Similarly they may be able to advise on why it happened and how to prevent it.

kayodot

posting for posterity - I had a sports massage after I posted this topic, which was quite painful, although not uncomfortable.

back pain subsided a little, woke up the next day and it felt better, albeit still with a slight twinge. As I'd felt fine on the bike, I went out and did the three lap challenge around Richmond Park with a friend, and a recorded a PB (by some significant margin). No pain/tightness at all whilst cycling.

Pain gradually disappeared throughout the course of the day. I've had absolutely zero issues since.

Very bizarre.

LeeDa

kayodot wrote:

posting for posterity - I had a sports massage after I posted this topic, which was quite painful, although not uncomfortable.

back pain subsided a little, woke up the next day and it felt better, albeit still with a slight twinge. As I'd felt fine on the bike, I went out and did the three lap challenge around Richmond Park with a friend, and a recorded a PB (by some significant margin). No pain/tightness at all whilst cycling.

Pain gradually disappeared throughout the course of the day. I've had absolutely zero issues since.

Very bizarre.

Sounds like it could be posterior chain tightness. The massage possibly relaxed stuff but could come back if things tighten up again. Common things that can contribute - weak glutes, tight hip flexer, weak hamstrings, weak core among other things. Some sessions with a good physio would soon identify what weaknesses exist.