Climbing and lower back pain

I get various types of back ache from various activities but there is one that is particularly niggling.
Whilst most of my other various pains come from remaining in the same position this one is different - and bad enough that I have to cut rides short.
Basically if I do too much out of the saddle climbing I start to get a pain right at the bottom of my back where it joins the pelvis - on one side. After this the only thing that will stop it is getting off the bike and writhing around for a few minutes.
I'm sort of guessing it sacro-iliac related.
Given that it appears to be caused by out of the saddle efforts that would suggest it isn't bike-fit related (which generally feels OK).
Any suggestions on what the issue might be and how to fix it.
Thanks
Whilst most of my other various pains come from remaining in the same position this one is different - and bad enough that I have to cut rides short.
Basically if I do too much out of the saddle climbing I start to get a pain right at the bottom of my back where it joins the pelvis - on one side. After this the only thing that will stop it is getting off the bike and writhing around for a few minutes.
I'm sort of guessing it sacro-iliac related.
Given that it appears to be caused by out of the saddle efforts that would suggest it isn't bike-fit related (which generally feels OK).
Any suggestions on what the issue might be and how to fix it.
Thanks
0
Posts
Do more core strengthening.
Do deadlifts and squats count as core?!
Can't suggest a remedy without knowing the cause - I think you would need a proper diagnosis first from either a physio or a GP. A 'weak core' is not likely to be the cause, IMO. In that sense, core exercises, which were suggested earlier, are unlikely to be helpful and could potentially make things worse.
But will see a physio to see if they can find an obvious cause.
The fact that it is on one side and dissipates pretty soon after I get off the bike makes me think it is muscular rather than something more serious. Then again it is a pretty complicated area down there so tracking down an imbalance / tightness / whatever might not be too straightforward...
Can you touch your toes straight legged? can you get your fingers past your knees on a side stretch? Are you able to grab the backs of your knees with your forearms? When you are out of the saddle are you more upright? Is it worse on one side compared with the other?
Sounds to me like a niggling of the L5 or S1 if you go to a physio or osteo make sure they are qualified and members of the appropriate professional body - Lots of fakers out there likely to damage you if you are injured. If they don't do a reflex test and check for nerve injury - don't go back
Stretching & Workout Vids
Core strength , where did this come from , where is the evidence that it improves anything ?
I come from a running background , in the 80s it was stretching stretching and more stretching .
My routine was half hour prior half hour , after a run , This is a lot of stretching , now the advise is that it does not prevent injury and in some cases may cause it.
Please some one show me the evidence for core strength (not just anecdotal) and convince me that it is not just another fad.
regards
ILG
All it takes is to have weak Hamstrings compared to quads and a posture with does let them stretch out fully .... or inflexible hip flexors and its going to put a strain on that area of your back.
"IF" that's what it is it will take a few months of yoga and strength training to put your body back in balance .... but personally I wouldn't listen to the internet, go see a physio !
Seemigly though, most aches and pains device from bad posture from peple havng a livestyle that sees them sat in a car, sat at a desk, sat infront of the sofa all day long .... compound that with a sport that sees you sat in a single position for hours and its no wonder your body doesn't like some positions.
There is something o be said about going for a swim befopre you start your cycle and a quick run afterwards ...... urgh, did I just say that ?
I think that's where you're going wrong. Sofas are for sitting on...
https://www.youtube.com/watch?v=TqP1Nzmniao
Trial and error tells me the fastest way to get up most of my local hills is a mix of in and out of the saddle.
You'll be suggesting getting a compact chainset next.... :twisted:
If the missiles are tight it hurts quite a lot but then eases up and relaxes them.
The advice to do this came from a physiotherapist I met at a beer festival after years of paying for physiotherapists and chiropractors.
When travelling you can use a spikey ball instead. More compact, Google it. Both are cheap so worth a go IMHO. It worked for me but that's no guarantee.
MG
I'm sure they do count. Problem is squatting and dead-lifting are NOT something that a person with an iffy back should be doing. And believe me after 2 back surgeries I pay close attention to what's good and bad for my back. Walking, cycling, and a bit of upper body weights is what works for me. As far as lifting goes, no bench presses, no standing barbell curls, no leg curls, no leg extensions, nothing lifted over the head. Ya gotta be careful with the back or it WILL get worse. Then you'll end up like me. Pain will start shooting down your legs and 2 back op's and one plate with screws later you'll be wondering" What'd I do?". Careful with that back.