butt/back pain

[uk elephant]

I'm finally starting to put some more miles on the bike, but my butt and lower back is really not liking it. The main pain seems to be in the sits bones (or that general area) and my lower back/butt muscles seize up after a while. After my 20mile rides, it takes me a few minutes before I can walk normally again when I get off the bike. I'm guessing I might need to try a different saddle, but have no idea even where to start looking. My LBS does not have much of a selection in stock and I really can't afford much at the moment. Especially when I don't even know what I'm looking for. Does anybody have any suggestions?

The other problem I have is that I seem to slide forward on the saddle as I'm riding. I have absolutely no core strength and start to slump when I get going. Could anybody help explain what is the correct position/form on the bike? It is a bit frustrating being a new rider with no knowledge and not have any club or coach to ask in person.

But aside from the discomfort, I am really enjoying my 20mile rides. I take the train to work every morning and then cycle half way home after work (my office is 40 miles from my house). It is a beautiful ride through the countryside and it's been great watching spring progress into summer. I just noticed yesterday, a sign by the side of the road has disappeared since last week. The vegetation has grown that much! And what seemed like a very long ride the first time, now seems quite quick and if I can just get more comfortable on the bike I would like to keep going to the next station and eventually cycle all 40 miles home.

[FreshNewbie]

Hey there! The first thing i would suggest is to check whether your seat is level or is tilted forward. Since you are sliding down, it seems that your seat needs adjustment to be level. I know how frustrating it is to not be comfortable on the saddle, I am riding only second summer and already bought 2 saddles. Luckily, the last one seems to work the best ( Selle Smp). Regarding pain in your back: i would suggest some ab exercises, but not just regular crunches, try doing some yoga ab exercises and pilates. Also, every time you are on your bike try to sort of imagine that your want to touch the top tube with your belly and that will put your pelvis in a better position. I am also a newbie, and just started doing 40 miles on a bike and i must say that after my 4th ride my body feels much better than after first. So, some muscles just needs conditioning. Good luck

[maillotpois]

I can't comment on your saddle, but I think you've identified one of the main contributors to your back pain when you say you have no core strength. Core strength is a huge factor in preventing/causing lower back pain. Your core supports your upper body as you ride and must keep you stable. Without working on core strength,you're stressing your lower back.

I find that when I don't do core work, my lower back starts hurting on longer rides. Work some core strengthening work into your training, at least a couple days a week. This should really help.

[greenmtngrrl]

I second the comments about strengthening your core. I had a non-cycling related hamstring injury last year and had to go to physical therapy. Turns out my core was weak, thus contribuing to the injury. It's amazing how many areas a strong (or weak) core can influence.

When I first started riding more consistently this spring, I had some low-back issues. In addition to adjusting my saddle, I started doing some yoga type exercises (Fix the Back, Stay in the Drops from Graeme Street's Cyclo-Zen CD) for about 15 minutes after every ride (or run). I have to admit I was a bit skeptical at first, but the results have been great. Good luck!

[Duck on Wheels]

Hi UK. I'm also working on core strength. In my case to help recover from car accident. You'll be here next week and I can show you some of the back exercizes my physical therapist has prescribed. They might help, and are not so specific that they could hurt. Also, you could write to your glamma and ask to borrow her Back Book (I think that's the actual title). Another tip might be to get off the bike and "cross-train" for a few minutes every 10 miles or so, just as a posture and circulation break. And yet another idea is to get a fitting (fine-tuning the geometry of the bike). For me the spin bike simply can't be adjusted to fit my back right, so I really NEED to stand now and then, and to sit up straight and roll my shoulders back. Otherwise my back seizes up. But my terribly clunky comfort bike at least fits well, so I had no back problems after 6 hours and 43 miles on the Cindy.

[Wizzer]

Absolutely have to have core strength to ride, but you should be doing exercises to strengthen your back also. Remember your abs are connected to your lower back.

Saddle time is an issue to get ride of that sitz bone pain, you could try a gel seat to help with it a little, but if you could either spend more time out on the saddle or in a spin class on the saddle, that would help I am sure.

Yoga is an awesome exercise to incorporate into your routine, cyclists have very tight hip flexors (hip area), a good test to see how tight you are is to sit on the floor soles of your feet together and try to drop your knees as low to the floor as possible. This is called the Butterfly! Yoga helps to stretch in a way that we cyclists really need and helps to build core strength.

Good luck with the genitals!:D

[uk elephant]

I have started doing both Pilates and Yoga, one day a week each when I can. I guess I am just too impatient. But I will try to do some of the exercises more often.

I am trying to put in the saddle time, at least four days per week (1-2hours each time). And I've been fiddling around with adjustments and think I'm on to something there too. I also found a Sheldon Brown page on posture that seemed useful. I guess I'm just finding it a bit frustrating that my core and my sitsbones give in well before the rest of me gets tired.

[Nanci]

I've read that sliding forward can indicate that your saddle needs to be moved forward. Is it adjusted correctly?

I like mine tipped up just ever so slightly, too, because I HATE sliding.

I used to get sore sit bones, but the more hours I put in, the less they bothered me. Actually, it was more days a week that made them get used to it, not necessarily tons of hours.

Nanci

[yellow]

I thought I'd resurrect this thread as I've been having panic attacks about core strength and back pain. But I know it's very common and many of us suffer from it to some extent.

I have noticed a direct relationship between my cranky right iliotibial band and low back pain on the right side. I've been trying to stretch more and I think that's helped a little. But I still had a seize-up on my last ride at about mile 80 (both my IT band and back went wacko on me). Occasionally I even get pain all the way down to my ankle on that side. Anyone else had this experience?

I have started doing more core exercises. I've always had a pretty strong core but now am thinking that it's not strong enough. We'lll see if it makes a difference here in the next couple of months. :)

[Bike Goddess]

Yellow- I hurt for you! IT band pain is never any fun. Robert who is doing RAAM this year has suffered from this for many years. He's been going to physical therapy and says it seems to be getting better. PM me and I'll send you his email address. I'll bet he's got some good stuff!

[Dianyla]

In my experience, low-back/high-butt pain usually comes down to three factors:

1. Posture/fit issues
2. Weak core muscles
3. Tight legs (especially hams, but could be any of the glutes, hip flexors, etc)

The yoga poses that help me the most are:
forward fold (http://www.yogajournal.com/poses/478_1.cfm) - for hamstring and back tightness
pigeon (http://www.yogajournal.com/poses/863_1.cfm) - for hip/butt muscles (I don't do the full pose as depicted, I just have my hands in front of me and my straight leg completely on the floor)
frog (http://www.sierratel.com/yoga/frog.htm) - hip/butt/inner thigh (sorry for the pornographic drawings on this one)
wide-leg forward bend (http://www.yogajournal.com/poses/693_1.cfm) - for inner thigh/leg tightness
reverse triangles (http://www.yogajournal.com/poses/692_1.cfm) - for IT band tightness.