Lower Back Pain

[XMcShiftersonX]

I'm sorry if this is a repeat question. I imagine other people have had this problem. I used the search function but couldn't find exactly the info I was looking for. Anyways, In December I switched form a Specialized hybrid bicycle to an Orbea road bike. I have been riding consistently ever since I got it, and I've consistently had lower back pain when I get like 20 miles in to a ride. I'm trying to decide if this is a bike fit issue or a getting used to being in a down position instead of an upright position like on the hybrid issue. Anyone have a similar situation, or advice? Should I just wait it out, and it'll get better the more miles I put in to it? And at what point does your body generally get used to these changes? I pretty much have the smallest everything on my bike to fit my frame, I don't think I'm too stretched out from seat to handlebars, but could that be it? I've been doing pretty strenuous rides (long distances, big climbs) and that's new for me. The pain usually goes away shortly after getting off my bike too. Thanks for any advice!

[ny biker]

Could be a bike fit issue. Could be you.

By which I mean, I've had lower back problems on and off for years. It got worse the first year I had my road bike. I went to a chiropractor who told me I needed to stretch more, especially my hamstrings. The stretching helped me a lot, both on and off the bike.

But also, you might want to change your bike a bit so that you're sitting a bit more upright.

Also you might want to try some less hilly, less strenuous rides to see if your back feels better on them.

[lo123]

I'm sorry if this is a repeat question. I imagine other people have had this problem. I used the search function but couldn't find exactly the info I was looking for. Anyways, In December I switched form a Specialized hybrid bicycle to an Orbea road bike. I have been riding consistently ever since I got it, and I've consistently had lower back pain when I get like 20 miles in to a ride. I'm trying to decide if this is a bike fit issue or a getting used to being in a down position instead of an upright position like on the hybrid issue. Anyone have a similar situation, or advice? Should I just wait it out, and it'll get better the more miles I put in to it? And at what point does your body generally get used to these changes? I pretty much have the smallest everything on my bike to fit my frame, I don't think I'm too stretched out from seat to handlebars, but could that be it? I've been doing pretty strenuous rides (long distances, big climbs) and that's new for me. The pain usually goes away shortly after getting off my bike too. Thanks for any advice!

My recommendation would be to get a pro fit if you can afford it. Totally worth the money. I have existing back problems, and if my fit is off, I HURT.

[indysteel]

I would bet good money that your back pain is caused by tight hamstrings. Before changing anything on your bike, try some gentle hamstring stretches before, during and after your rides. If you don't see any improvement, go to a fitter. You still might benefit from a fitting to optimize your set up, but to solve your most immediate problem, just stretch.

[XMcShiftersonX]

Thanks you guys for all the advice! I would love to get my bike fitted! Currently, it's not an option financially, but perhaps in a little while I could get that done. I also have pre-existing low back pain from a cheerleading accident in high school. haha... that sounds so funny to me, but I caught a girl wrong once and heard my low back crack, and was out for a little while due to that. So even now, 7 years later, if I stand in one spot too long it starts to hurt again. I really only stretch after riding, so I'll start stretching before and during and see if that helps. Luckily, I love stretching!!

[marni]

one other possibility is that perhaps some core work would help also. Your strong core represents a strong center against which all the muscles in your back, rump, arms and legs brace and pull so anything you can do to strengthen and stabilize your core should help. You might also want to doo some arm and shoulder strengthening so that you aren't sinking into your back or letting your shoulders ride up into your ears.

As for stretching beforehand, a recent article in either roadbikereader.com or bicycling.com would seem to indicate that stretching before you ride is not as optimal as stretching after and giving yourself plenty of time of easy riiding and chicken footing to get yourself warmed up.

Just my thoughts.

marni

[XMcShiftersonX]

As for stretching beforehand, a recent article in either roadbikereader.com or bicycling.com would seem to indicate that stretching before you ride is not as optimal as stretching after and giving yourself plenty of time of easy riiding and chicken footing to get yourself warmed up.

That may be part of the problem. Anytime I leave my house, I almost immediately have a 200 foot climb over 1/2 mile, so I go from cold to hot pretty quickly!

[ny biker]

I stretch my hamstrings every morning. Lately I've been doing hip flexors too, because they've been feeling tight.

You can take stretch breaks a few times a day. It doesn't have to be directly related to a ride.

[indysteel]

one other possibility is that perhaps some core work would help also. Your strong core represents a strong center against which all the muscles in your back, rump, arms and legs brace and pull so anything you can do to strengthen and stabilize your core should help. You might also want to doo some arm and shoulder strengthening so that you aren't sinking into your back or letting your shoulders ride up into your ears.

As for stretching beforehand, a recent article in either roadbikereader.com or bicycling.com would seem to indicate that stretching before you ride is not as optimal as stretching after and giving yourself plenty of time of easy riiding and chicken footing to get yourself warmed up.

Just my thoughts.

marni

I haven't read the article you referenced, but have more or less followed the debate over the years. I do think that if you stretch cold, you need to be very, very gentle. I regularly practice yoga, so my muscles are a little more flexible, cold or warm, than they used to be. That helps. That said, when the cycling season first begins for me in the Midwest, I find that if I don't stretch my hamstrings and hip flexors before I ride (along with during and after), I just hurt. Thanksfully, as I adapt again to being on the bike, I find that I need to stretch less.

To the OP, is there any way you can warm up a bit, even just for a few miles, before hitting that hill? I imagine that climbing that hill early in your ride isn't helping your back.

[XMcShiftersonX]

Not really... I live at the bottom of that hill, and I live in a condo complex that is pretty much all hills.... so there's definitely no long stretch of flat pavement at the beginning of my ride. But maybe stretching before and then right after I get up that hill might help. Right after the hill there are long flat stretches and then some steep downhills, which are nice.

[ny biker]

How hard do you attack the hill? Can you use an easier gear and a lower cadence or are you already doing that?

[OakLeaf]

I hate to even suggest such a thing, but you could warm up on the trainer and be ready for that hill.

[Eden]

+1 to Marni. Core strengthening can help back issues so much. Having a stronger core will make you a stronger more stable cyclist all around too.

Fitness/yoga balls are great and are a pretty cheap way to do core exercises - and balance exercises as well.

Another thing - do you have health insurance? - many insurers cover a bike fit by a PT these days. You may be able to have a good fit done for little more than a co-pay.

[Blueberry]

Another thing - do you have health insurance? - many insurers cover a bike fit by a PT these days. You may be able to have a good fit done for little more than a co-pay.

Interesting. How in the world do you figure that out? Any tips on what department to call?

[XMcShiftersonX]

I am in my lowest gear by the time I get to the top of the hill. Of course I'm riding a double compact with an 11-27 cassette. However, when I'm in my lowest gear, I'm spinning pretty good, I actually probably wouldn't feel comfortable spinning any more than I do.

The trainer is a good idea, and so is looking into a PT fitting. I do have insurance (however, I have to meet my $400 deductible before the coverage really kicks in, so that may be something I could try in a little while, but it's better than having to pay for it all myself!).

When the weather is bad I've been in the gym doing an hour and 15 minutes of either upper body weights, abs, or lower body weights. I just started that at the end of December as well. However, the weather has been so nice I've been outside on my bike most of the time, instead. So it definitely would be helpful to do more core work. I do have an exercise ball at home, which is great for stretching too. I think you guys are right, I need to stretch more! My muscles are always tight, they always have been!

Oh and Blueberry - if you just call the customer service number on the back of your insurance card you can find out what your plan covers and at what percentage.