Back pain is indeed, the worst. I have been knocked out of the season this year because I had a back muscle go into spasm, it spasmed for so long that it caused MORE problems. I'm happy to report I am able to take short 6-mile rides now.

Stretching is BIG. I am learning it is the most important thing for me to do. Sitting is bad. I'm looking to start pilates (my husband, a tennis player, is thinking he wants to join too) to see if this helps me as well.

I've also ramped up my core strength.

This may sound odd, but there is some science behind it: For inflammation, take a few capsules filled with Turmeric powder (yes, the spice). You'll feel a difference within 30 minutes. It has worked so well with me we started giving it to our older dog, who has hip problems. She's back to running around and enjoying life a little more.

Good luck, I hope you feel better soon. Maybe just rest it for a while - take a week off from spin class, focus on more stretches, and see if it improves.