My first post - looking for back pain advice

[Zen]

Spin bikes, like most other machinery at the gym, are not designed for short people.
I raise the handlebars as far as they will go.

is the pain in your butt or down the back of your leg?

[prettycitygirl]

Thanks for replies, ladies!

The pain is only in my lower back. It's not in my butt or leg.

I use to have the handlebars just a right above my saddle height (3). I can't get closer to the handlebars won't come closer so up it is.....

[ny biker]

There are so many varieties of back pain, so this might not help, but...when my back hurts it is usually about hip level on the right side, which has been diagnosed as a sacroiliac problem. I've had the problem for many years, but it got worse when I started doing lots of cycling. The thing that helped most was to start a regular stretching routine that I do several times per week at a minimum. Stretching the hamstrings was most important for my back, although it's best to stretch all the major muscle groups rather than just focus on one thing.

This book has a lot of good stretches:

http://www.amazon.com/Stretching-20t...9313777&sr=1-1

A good physical therapist should be able to give you specific advice on stretches that should help your back.

[tulip]

Physical therapy will likely really help alot. I had terrible lower back pain for several years. It was not from cycling, but from stress, bad furniture at work, and a weak core. I found excellent relief from regular chiropractic visits with a chiropractor who is also a cyclist and physical therapist, and from doing Pilates with a reputable instructor.

I've been pain free for several years. I no longer go to the chiropractor, but I still do Pilates. Pilates really strengthens the core and stretches everything.

I hope you get relief soon.

[Zeek]

Tulip mentions a weak core. I tend to agree with her: strengthening your core is a good idea. Also, when is the last time an instructor checked our set-up (not just the handlebar height, but the fore/aft and the height). Might be worth getting set up all over again. Settings for people can change over the years. I'd recommend that too.

Good luck. I had back surgery some years ago (L4/L5 discectomy) and it worked out well for me. I hope you don't have to go to those measures (it doesn't sound like it based on the kind of discomfort you are having).

[tctrek]

This sounds like an inflamed SI joint. I have chronic lower back pain that gets very bad when I ride or spin. I get one hip hitched up higher than the other, which makes my back crooked. Inflammation starts, muscles spasm and that's the end of that.

Stretching, especially your hip flexors, and icing it down are things you can do. Then get someone else to massage or do PT. I go to a chiropractor once or twice a month and he whacks my hips back in alignment and there's magic for a while with no pain. Then I do a hard ride or a rowdy spin class and it's back out again. I'm 5'1" and 57 years old and it's not going to get better, but you can learn to deal with it.

The worst thing you can do is ignore it... stretch, icing, PT along with ensuring you have the best bike fit as possible.. for a shorty, that is

[Blueberry]

+1 on PT and/or Pilates.

I pulled a muscle last spring. I went to the doc, who confirmed it was not skeletal - just a pulled muscle. I struggled with it all riding season last year. Started pilates in January, and have seen SO MUCH improvement!!

Good luck to you!!

CA

[solobiker]

I had the same problem about 10years ago after I was doing a lot of riding. It got so bad that I could not sit for more then 10 min without beign in significant pain. I went to the Dr. he put me on muscle relxants and gave me pain medication which did absolutely nothing. I had a one of my co-workers... a PT ( I am an OT)help me a bit. What I figured out was that my hamstrings were and still are very tight which pulls on the lower back and my core strenghth was very weak. I focused on a lot of stretching, did yoga and back exercises which helped. If I don't stay on top of it, it flairs up again. Good luck. Back pain is no fun