Lower back pain

[Ana]

I have recently developed lower back pain when I'm cycling on my road bike after 5 miles or so and when I stand for long periods of time. I spent a large amount of time in the drops because it relieved the back pain...

I also tried a stretch (pictured) which I had previously been able to do comfortably but now it's incredibly difficult and painful.

I have stopped weight training but I've never experienced something like this.

Any thoughts?

[VeloVT]

Sounds like tight hip flexors maybe? I have been struggling with this also. I think it's fairly common among cyclists. Stretching the hip flexors helps, but you have to be diligent about it (which I'm usually not).

[msincredible]

I also tried a stretch (pictured) which I had previously been able to do comfortably but now it's incredibly difficult and painful.

The pictured position will stretch your abs and crunch your lower back, it's not surprising it hurts.

Some of the stretches shown here are good for lower back:
http://websterbicycle.com/page.cfm?pageID=80

Did something change about your bike fit? Maybe your handlebars need to be adjusted slightly.

Strengthening your core muscles will also help your lower back.

[Tuckervill]

Definitely stretch those hip flexors.

One thing I like to do when my back is acting up...I lie on the floor, hug my knees to my chest, and roll like an egg the entire length of my back, back and forth back and forth. There's something about it that just feels better.

Then I lie with my arms out to my side, pull my knees up and slowly lower them from side to side. If any of this hurts too much, don't do it.

Any tme my back hurts I just do as much gentle non-weight bearing manipulation I can do on the floor, and that seems to help. One thing that causes me back pain is sitting up in bed typing on my laptop, which I'm doing right now! So I have to tell myself to stop that.

Back pain is no laughing matter. Take it easy, but be active as much as possible.

Karen

[Ana]

Definitely stretch those hip flexors.

One thing I like to do when my back is acting up...I lie on the floor, hug my knees to my chest, and roll like an egg the entire length of my back, back and forth back and forth. There's something about it that just feels better.

Oh, I remember that stretch now! I used to do it

Thank you for all of your help! I am currently in the middle of a bike fit (waiting for a stem order to come in to complete it) so I think I'm positioned too far back on my bicycle.

I will do those stretches and see if it helps! I definitely have to work on that core strengthening....

Thanks All!

[uforgot]

I hurt my lower back in dance class several years ago. I had to go through physical therapy and the stretch you have in your post was not allowed. I had to do the whole roll in a ball thing that was already mentioned and lots of core strengthening. One of the exercises that helped the most was laying on my back with knees bent, and raising my pelvis up in the air with my feet flat and my shoulders still on the floor. Up and down. It actually provided relief. Hope it gets better soon!

[malaholic]

A shot in the dark, but...is the nose of your saddle tilted downwards at all? When I was having lower back pain while riding, my bike fit guy changed the tilt on my saddle from slightly nose-down to completely level, and it solved the problem. He said that with the nose tilted down, and with slippery lycra shorts, you tend to slide forward a lot, and that to counter the sliding and stay in place, you put more strain than necessary on your shoulders & back. My back still hurts while standing for long periods of time (or while washing dishes, oddly enough)...but at least I'm good on the bike now.

Hope that it gets feeling better for you soon!