Back Pain

[gopherhockey]

Lately I've started to get a lot of lower back pain when riding longer rides... I often have to slow down and be sure to sit more upright and stretch as I ride... or flat out have to stop and stand up and stretch some.

I know I'm aging.. but it seems to happen each year as the year progresses... I think part of it might be from lifting heavy rocks during trailwork, but some definitely feels stressed by riding.

I hear stretching before riding is really not the ticket.. but in this case perhaps there is something that can be done. Maybe even a different angle of attack on the bike or something?

[nigel]

My back hurts a bit these days too :( But then again ive been riding a single speed these days too, so ive been changing my position big time for that. Anything like that for ya? Might have to make your setup a bit more upright perhaps?

D

[GearDaddy]

A common problem. What seems to really bring it on is doing a lot of climbing. I've found that cranking away in a seated position alot can cause this, but grinding slow in a standing position is even worse (think singlespeeding). You just need to build up your lower back/abdomen strength more. Try to ease into doing the really intense riding if you can. This lower back pain is exactly the same thing I go through when I start playing hockey again after a long time off. Eventually, it gets better with training.

I would definitely recommend stretching too. Try to stretch out a bit after you've warmed up some, such as after doing 1 lap at Leb. Also, always stretch after you ride, and even do it periodically on days when you're not riding. Here are some good stretches for lower back, upper back, and shoulders:
1) Reach right hand behind your head a place it down your back as far as
you can. Place your left hand on top of your right elbow (behind your
head). Now bend to the left. Repeat on other side.
2) Old yoga favorite - Lay on your stomach. Place hands in a push-up
position and push upwards, keeping your mid-section to the floor. Also
raise your feet off the ground if you want.
3) Kneel and sit back on your feet. Then bend forward to touch your head
to the ground while also reaching hands forward as far as you can.

I always stretch my neck too. Also, remember to hold stretches for at least 20 or 30 seconds. You might even feel the muscles "release", which is a good thing.

[noise_is_life]

Maybe I'm stating the obvious here, but make sure to stretch your hamstrings too, tight hamstrings can cause back pain, for me anyway.

[jonbodin]

I would suggest that everyone buy a "fit ball". You can buy them at Target, Sport Mart, and the like for around $20-25.00. They are great to stretch and 'decompress' your spine. You just lay on the ball with your back and rock. The ball gives total support to your spine and you can actually feel your back stretch out. By having every inch of your spine supported you really cannot strain the back. I am an avid weight lifter who routinely squats with 350-475 lbs and the 'fit ball' has made a huge difference in my recovery time from heavy leg and back days. Just a couple of minutes a day and you'll feel the difference in your back. :banana:

[Don Youngdahl]

Lately I've started to get a lot of lower back pain.........


Cheer up, John. After 20 years or so you'll get used to it, and as long as you avoid the things that obviously have you hurting more afterward, you'll be OK. About 80 percent of my aging jock friends have had or continue to have serious back problems. Keeping busy or active mentally or physically is the most successful way for me to moderate my back pain. Perscription drugs help, and so does beer, but there's practical limits to both.

Don Youngdahl

[gopherhockey]

Maybe I'm stating the obvious here, but make sure to stretch your hamstrings too, tight hamstrings can cause back pain, for me anyway.
I actually had serious mid-back pain back in college when I did a lot of skiing. I went to a chiro and he actually suggested this exact thing... but he said I would have to do it every day for the rest of my life. I didn't, of course. He wanted me to stand on a board with my toes and let my heels reach the floor.

I like the ball idea... although I'd probably fall off and hurt myself even worse ;)

[ryno lite]

John, if you find a bona fide cure, please tell the rest of us sufferers! Personally some of the stretches mentioned below work for me. Some days are good for me, some days are bad. What has really helped me is to minimize sore back muscles from improper work and lifting. If I'm careful and lift with my knees and be careful doing physical labor, it makes my back last longer during rides. I still get stiff, and like you said sometimes I have to stop and stand straight up. I'd say get a suspension seatpost since that also helps a ton (I'm without mine right now and miss it tremendously), but you already have that covered with your fancy ride! It's hell to get older!

[mtnbykr]

... if you find a bona fide cure, please tell the rest of us sufferers!
from a person w/ back troubles [just had my 3rd surgery on tuesday...]
stretch, do crunches, do leg lifts laying on your stomach & back and stretch more.

my stretching time in the am is 20+ minutes and the same or more after a tuff day. take a day off and walk. walking will strengthen your lower back and legs muscles and helps your posture. stretch those hamstrings. they're the biggest cause of a stiff/tight back. go see a chiropractor. for some of us [cyclists] they work wonders. find a guy who understands sports.

kl





.

[TrailPatrol]

John,
As I rapidly approach my 50th birthday, I have found that what they taught us about stretching in Police Cyclist Training is more and more applicable every time I ride. That being stretch before and after your ride/shift. That, plus regular Chiropractic and/or Osteopathic doctor visits have really helped me. I had major back surgery in '84 after a series of problems while I was a medic. (EMS is a breeding ground for back problems) I was fortunate in that my surgery was successful, and has stayed stable. My wife had severe back surgery (worse than mine) at Abbott-NW back in '02. Both our doctors, back in New York and here in MN reccomended bicycling as one of the best/safest forms of exercise for back recovery. (Of course you can't be jumping the pelo at the TdF!) If you need the name of a good sports-certified physician or chiropractor, let me know. The patrol has a great relationship with a couple of docs through the TC Marathon and City of Lakes Loppet.

Ride safe!
:banana:
Hans

[manual63]

Sit ups....sit ups.....sit ups.

This is how I have solved back problems. If you strengthen you abs, you back has to do less work. I used to get a really sore back when I jumped all the time. Now I only get one when I do a lot of hard mountain biking and when that happens, I do sit ups a lot. Also, tweak your back everyday. You know, sit on the ground and turn left and right using one knee up to push against so you can really tweak it. I can't explain it, you just have to see someone doing it.

[Daddy X]

Jon is absolutely right about the fit ball point. I have had lower back issues since high school that never seemed to go away. Dr. Chad on our team finally got me on some regular stretching/strengthning routines using a fit ball and a foam roll and it has made a HUGE difference. He is great in the sports injury/rehab field and would suggest seeing him if your issues continue, I wish I had years ago.


http://www.lpwellness.com/

[drchad]

What a day to register on the MORC site!! Thanks Shane for the kind words! All ideas some pretty good. We have easy ways to make sure your muscles are 'working' properly. Usually we will find a few muscles that are not working at 100%. As a chiropractor....the adjustments we do relieve nerve irritation which will allow these muscles to function better which will minimize these complaints on longer rides. I also ride with Bent Crank Racing (in the comp class) and have worked with many athletes of all calibers from recreational riders, competitive skiers to Ironman triathletes. For the meanwhile stretching will be your best 'relief' in the short term.As Shane wrote, our website is lpwellness.com and our # is 612.922.8100 if you wanted to call and talk specifics regarding your condition! We would love to help you feel better! :)

[jaybird]

I had huge back problems last summer and found during my winter trainer rides that my seat to handlebar reach was a little long. This forced me to stretch too far when riding and caused strain on my back. I'm speaking of a 10-15mm (0.4-0.6") overall change between stem and seat position. This little change, to both my road and MTB bikes, has made riding this summer a lot more comfortable.

[Tetreves]

I've had some minor back irritation from time to time, and it seems to come and go, but I bought a new seatpost (went from Ritchie Pro to Thompson Expert), which brought my seat forward about an inch (the thompson mounts the seat directly over the post, the Ritchie is slightly back) and I already feel less strain on my back while riding. Next I think will be a shorter stem. Try changing your cockpit for a shorter reach.

[homebrewbiker]

I was having a lot more back pain a few years ago, in the last couple of years I have started working out more, including upper and lower body stuff (some form of ab work for every work out), and started cross counry skiing during the winter. I really think that the strength training has helped a ton. I hear swimming is a very good exercise for the back also.


As to stretching, some one who was a phsyiologist told me that stretching cold muscles has no benefit whatsoever and may actually caue damage. If you want to be safe, probably do a warm up lap, stretch then go all out, then stretch again after finishing riding.