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Low Back Pain & position(8 posts)

Low Back Pain & positiontdfox
Sep 14, 2001 10:48 AM
what kind of fixes are there for low back pain.
It has come on in the past when doing hills but lately it is all the time.
Is seat position an issue. I have not changed anything on my bike in two years. (doing 50 to 150 miles a week)
I have been pretty good about stretching
two possible fixesET
Sep 14, 2001 11:24 AM
1. Raise your your handlebar.

2. Yoga--Don't laugh; the vast majority of the poses strengthen your lower back. They all increase your flexibility, taking the strain off your back.

You shouldn't be tinkering at all with your seat position, assuming it's correct and you have no knee pain.
two possible fixesraboboy
Sep 14, 2001 12:15 PM
I 2nd the Yoga.
more ab strength...C-40
Sep 14, 2001 12:24 PM
Raising the bars is the wimpy way out.

Lower back pain can be caused by weak abdominals. If you don't have the strength to hold youself up, it will stress the back. I do hanging knee raises, cable crunches (on a machine) and use a $10 "ab wheel" to strengthen the abs.

Keep stretching too. I had a minor bout with back pain this year, but worked it out in a few weeks with more intensive stretching.

Placing the saddle too far back will make the gluts work harder and contributes to low cadence. Both can result in back pain. Moving it forward a bit for a better spin may help.
more ab strength...couldn't agree moreRoxy
Sep 14, 2001 1:55 PM
From personal experience, I've found that stronger abs completely eliminated my back pain after a day of climbing.
Simple crunches - 100 three times a week did it-
Good luck!
Advil, streching, watch how much you pull on the upstrokejs5280
Sep 14, 2001 12:29 PM
I notice my lower back tends to hurt after attacking hills standing up. I'm usually pulling up more on the upstoke when it starts. After that happens, doing some streches in the saddle and lying down (after stopping somewhere of course) helps. Advil seems to help too. I popped 3 down to help get through the last 20 miles on a my first century this weekend. Endless rollers from the 60 to 80 mile posts, oh joy!
re: Trial & errordzrider
Sep 14, 2001 1:05 PM
My lower back seldom hurts if I stay on the saddle, keep my seat far enough back, and avoid the temptation to ride upright. The problem for me comes more from shock than from muscular fatigue and the more I bend at the waist the less my back hurts.

I don't think it's possible to ride year after year without making small adjustments in one's riding position. You may have to try a few changes. I would try sliding the seat back 5 cm or so and raising the bars a little less than that, a combination that once helped me.

My favorite stretch for cycling is to sit on a chair with my thighs parallel to the floor, my calves perpendicular to the floor and my feet flat on the floor. I lean forward with my arms outside my calves and try to get my palms flat on the floor and stay there.
Try thisHighgear
Sep 14, 2001 3:16 PM
If it's not a pain that radiates down the back of your leg like a sciatica problem then try and go on an easy ride to loosen your back up. It works for me.