Aug 15, 2002 7:09 AM
I hope one of you can help me with this problem:
after riding for about 3 hours, I start to have backache, in the lower area of the back.
Could be my position or the saddle? (I use a Selle Italia SLR).
If you think it's the position, what should I change?
Thank you very much,
Aug 15, 2002 7:22 AM
|I'd feel lucky if it took me 3 hours to get a backache... I know I'm no help here. The weird thing is, if I stand up for even a minute, I'm pain free for about another hour.|
|What I did....||DINOSAUR|
Aug 15, 2002 7:49 AM
|I just went through an episode of lower back pain. I felt fine while riding my bike, when I dismounted after a ride I could not walk upright. This went on for about two weeks. What helped me was changing my saddle position and stretching. In my case I think it's a case of the stomach muscles overpowing the hamstrings because of muscle imbalance. Try lowering your saddle about 2mm's, that's all it might take. Look into stretching. I always do better also if my saddle has a slight backward tilt, it balances out my position. Don't be afraid to lighten up your ride schedule and take a day off now and then until your back is on the mend. My problem was asscociated with over-training and a change in position because of my new bike....|
|Stretching may be the key||brurider|
Aug 15, 2002 8:07 AM
|Try stretching exercises for the back before you ride and don't rule out seat postion as the other poster stated. My rides seem to go better when I stretch ahead of time. I've found standing for a bit helps and also try to sit straight up for awhile also.|
Aug 15, 2002 8:18 AM
|I have after some time pain in the shoulders and just under the neck, is their someone with a possible solution on this problem.|
Aug 15, 2002 8:34 AM
|I've had this problem also (60 year olds experience every problem under the sun). Sounds like something is wrong with your position. If you are dialed in with your preferred position for your KOPS, then try a shorter stem. You might be stretched out too far which you will feel in your upper back and neck. Also~before your rides try applying a heat balm such as Tiger Balm. Although I've found that upper back and neck pain usually comes in the winter months. But it defintely sounds like a problem with your position. Consider upper body strength exercises such as good old fashioned push-ups. When I row in the winter I can really feel the difference when I get back on my back. My upper body is so much stronger....|
Aug 15, 2002 9:56 AM
|Of course I don't the specifics of your problem but here's what I suggest:
Get in the weight room and strenghten your core muscles. If you're back/abs are weak, that may be why you get lower back pain during long rides, they just aren't built up enough to handle the load you put on them during riding. Squats (aka the non-bike best exercise in the world), back extensions, a basic ab workout... this worked for me.
I've also heard that pilates helps, but I've no experience with such things.
|Strengthen the core...||biknben|
Aug 15, 2002 10:16 AM
|Simple situps and leg lifts will do the trick. I have suffered from back pain in the past. It runs in the family. I do a variations of situps to strengthen the Abs. I sometimes get lazy and stop doing the exercises and the pain returns.
As others said, it could be your position also.
|core strength||Jon Billheimer|
Aug 15, 2002 10:50 AM
|Interesting that you should mention Pilates. First of all, all of the posts with respect to position and fit are correct. Improving core strength and muscle balance will, however, really improve both comfort and power. The interesting thing about Pilates, swiss ball work, etc. is that these training systems target the smaller, deeper postural muscles that no one ever pays attention to, e.g. intercostals, transverse abdominals, deep obliques, etc. Because the deep postural muscles remain underdeveloped the large superficial muscles end up doing to much of the basic support work, e.g. erectors, rectus abdominus, etc.
I've done some Pilates and swiss ball resistance work this year and it's helped a lot, both in terms of comfort and efficiency on the bike.
Aug 15, 2002 10:02 AM
|My lower back pain started at about 2 hours. I had a professional fit and found out my back was arched and not flat. I have to keep reminding myself to try and keep it as flat as possible.When you are on your bike its almost like pushing your stomach and chest forward to take the arch out.|
Aug 15, 2002 10:15 AM
|My brother, who rides over 5000 miles a year, had really bad lower back pains. He tried all sorts of different saddles and other remedies, to no avail. Then his bike shop recommended raising his handlebar with a longer quill stem (Nitto). Problem solved. A shorter stem (less reach) also might help.|
Aug 15, 2002 10:56 AM
|You might also have a problem with one of the discs in your back. The typical riding position on a road bike does put some pressure on your lower discs. I injured my back last winter in a non-cycling related accident and my back starts to hurt after two to three hours of riding. I check in with my doc regularly and sometimes take anti-inflamatories which helps. (along with stretching) |
I had to make some changes to my riding position, like raising the bars, but nothing has solved the problem completely except for an occasional ant-inflamatory.