Back pain stopping me....!

I am new to this terrific forum - a 54 year old/young Swedish woman who just discovered the joy of cycling and just bought my first racer, a Cannondale Synapse!
But there is a problem which holds me back. After about half an hour of cycling, my lower back starts to hurt. It gets worse and worse until I almost want to get off my bike and call my Man to come and pick me up.
I do rides of between 30 kilometers and 50 kilometers, trying to make an avarage of 25/kilometers an hour (not quite there yet but almost). But I am held back by my aching lower back. I start to wriggle and twist, I stand up and I do all sorts of things to stop the pain. To no avail.....
My bike is the right size and everything but it still hurts. I THINK it is a matter of being unfit and having little muscle in my back and tummy, but how do I get past that?
Should I bite the bullet and try to push through it, hoping that eventually I will have built up enough muscle to pass by this pain? Or are there exercises I could follow?
I am about to sign up to a 300 km ride next June, the famous Swedish "Vätternrundan" which I hope to finish under 14 hours. But as is it right now, I would be calling for a pickup in under 2 hours, because of my back pain....... I WILL, however, sign up for the race, and i WILL do it - but how??????? What can I do to fix my back??:confused:

Welcome to TE, LunaB! Synapses are nice. :) Also, I am jealous of your scenery up there. Not so jealous of sharing the road with moose, though!

There are two things that I can think of that may be the problem. One is bike fit, if you haven't had one already. Even though the bike is the "right size", the fit may still be off. Set up an appointment if you can find a fitter.

The second is lack of core strength, which you picked up on. I don't have a list of exercises or anything because I find gym-type exercises incredibly boring, but yoga can help if that appeals. (I think there's "yoga for cyclists" or something similar out there, in fact!)

In the meantime, take breaks. Get off the bike and stretch a bit. It helps.

THANX Owlie, you wrote the first reply ever to me on the forum!!

Yes, I should have a bike fit, however my Man thinks he can do it for me, with measurements and all, but perhaps I should get a second opinion...
No moose so far, I have moved to the south of Sweden recently, being a near arctic circle woman before, with reindeer on the roads as well ;-)

Quote:

---

Originally Posted by LunaB

THANX Owlie, you wrote the first reply ever to me on the forum!!

Yes, I should have a bike fit, however my Man thinks he can do it for me, with measurements and all, but perhaps I should get a second opinion...
No moose so far, I have moved to the south of Sweden recently, being a near arctic circle woman before, with reindeer on the roads as well ;-)

---

I would get the opinion of a proper fitter (unless your significant other is a bike fitter!). Measurements are a starting point. They don't take into account your flexibility, your riding preferences, or those physical quirks and asymmetries we all have. Ask the shop where you bought the bike (unless you got it second-hand, of course!) if they have someone there, or if they can give you a name if they don't.

I agree, if you just started, you'll get little aches for a little while (you didn't mention how long you've started cycling your road bike).

Get fit is one thing, but even if that's great, you'll need to look into cycling stretch exercises. I really wrecked my back two years ago because I didn't do any stretches pre and post. Got some ART done, and since then I've been stretching my back pre and post rides. You can do a search and find stretches specifically for cyclists with Lower back issues.

In addition to getting a really good fit I would suggest core exercises for general strenth, plus stabilizing your hips for good rounded pedal strokes. These would include ab crunches on and off an exercise ball, front and side planks one legged and two legged, boats, v ups, medicine ball side touches from a v up position plus yoga for flexibility and stretching.

I have never met a moose on the bike but did meet one on foot once and quietly backed away into the bushes and then crouched down in the most unthreatening position I could for an hour until it wandered off.

Then there was the black bear passing through the back yard and the fawn in the neighbors swimming pool.

I love encounters with nature.

Welcome to the group and to the road. Enjoy the adventure.

Marni

my back hurt for a few weeks when I first started, and I haven't had a problem since. I think it's just muscles getting more use than they're used too.

And I would second the idea of going to a professional about a bike fit. I went a few days ago, he put me on an adjustable bike, talked about ride position and it was AMAZING. Rather than adjust my current bike, he's building me a new one. But I've already noticed a difference since taking is tips on body position.

Thanks for encouragement and ideas! I think a bike fit will be my next step, part from keeping cycling and also doing stretches and some exercises.
I really look forward to next summers´ sportive - it will be a real achievement if I can make it around that lake (together with about 30 000 others!!! They release 50 riders every 2 minutes all evening and all night!), all those 300 km (186 miles), my goal is under 15 hours and I will start at sunset and cycle all night. If I can do that, I will be totally pleased with myself at 55! :D (I promise I´ll let you know how it goes!!)

welcome to TE
i have to agree with all the good advice you've already gotten. if your bike doesn't fit you well, you're going to hurt; and yes you absolutely have to strengthen your core muscles!

All good suggestions, I'm adding one more. Stretch your abs - not really hard, not bouncing or gaining flexibily type stretching, but just gently like you do when you get out of bed and yawn (or what you see a cat or dog do when they get up from a nap- just gets the stiffness out).

Lie on your stomach, push yourself up gently with your hands, hips on the floor. Hold for a count of ten, then do it twice more. Curling over a bicycle can tighten your ab muscles in bad ways as well as good, and cause back pain.

I also have a little muscle achiness at the beginning of the season, or when I would change my saddle/reach. After a week my back would get stronger and everything is fine.