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Low back pain???(7 posts)

Low back pain???John445
Sep 3, 2003 5:24 AM
I am expieriencing low back pain after pushing hard for about 20 miles. I ride about 600 miles a month and have no other problems. It only occurs when I am riding hard, heart rate around 170, pedalling circles, time-trialing. Anyone have this problem and what should I try to alleviate it?

re: Low back pain???jzinckgra
Sep 3, 2003 5:52 AM
Try raising your stem a little or maybe even a shorter stem. I have the same problem on one of my bikes. It seems as though I am stretching too far for the handlebars, while in the drops. On the hoods it doesn't bother me as much. I've been playing around with a lot of different adjustments, but just can't get the right fit. On my other bike, which has a lot of similar measurements, I've got no problems. Go figure...
I have the same problem-it isn't your stemandy02
Sep 3, 2003 6:48 AM
You use your hamstrings more then you think and when they get to tight they pull on your lower back. Stretch and work your abs more and it will go away
re: Low back pain???LLSmith
Sep 3, 2003 10:55 AM
Start stretching your hamstrings every morning and before each ride. It may take a few months, but this should make the pain go away.I mean stretch until it hurts.
You may need to simply strengthen your back muscles..timfire
Sep 3, 2003 6:37 PM
While the issue may be flexibility, it may also be that you have a weak back. Especially when you're pushing hard, you really use your back muscles to stabilize your body, alot more than you probably realize. While under "normal" conditions I have no back issues, on really windy days, or when I'm sprinting up hills, I can feel it in my lower back. Since you said you feel it "after pushing hard for about 20 miles," it made me think it might be weak muscles rather than flexibility.

I'm sorry that I can't recommend specific excercises to strengthen your back, other than to just keep riding.

Specific exersize...Ray Sachs
Sep 4, 2003 5:41 AM
There are about a million different reasons and ways that backs can hurt. Strength and flexibility help with almost all of them (not to mention the ability to relax your mind and the upper back muscles that tend to carry a lot of stress). For a specific exersize that can help your lower back, try the superman position - I've had all sorts of back problems over the years and have been doing this as part of a yoga routine that's helped enormously over the past several months:

Lie on the floor on your stomach with your legs out straight and your arms down by your sides. Slowly lift your arms and legs and chest off the ground. You should look like superman when he's flying (well, maybe minus the cape), balanced on your lower abdomen or pelvis. Hold the position as long as you can. Do several repetitions. As you get stronger, you should be able to lift your legs and chest higher off the ground into more of an arc. Do this, some ab work, and some back and hamstring stretches and it will *PROBABLY* help a lot.

re: Low back pain???John445
Sep 4, 2003 6:14 AM
Thanks for the input. I will start some back excercises (Superman) and a consistent stretching routine. If this does not help I will raise my stem, if both do not help I will ride thru the pain till it goes away.