back problems

[WindingRoad]

I dunno if this will help but I had a similar issue on those kind of rides. Being in that position for so long was actually causing a shortening of my ab muscles and then off the bike they would cause a pulling in my lower back. Solution was to lay down over a large exercise ball (back on the ball) and stretch out the ab muscles really good after, before and whenever the back starts to twinge. That has done wonders for me. Mine got so bad I could barely walk at times and this simple stretch did the trick, go figure.

[TrekTheKaty]

I'm also waiting for Knotted's answer. I hurt my back a few years ago. I currently stretch twice a day and go to the chiropractor once a month. I was going to suggest some yoga, stretching and strengthening for the area. My pelvis is twisted and tilted and my lower back is the first to give out on long rides. However, overall we believe cycling is helping with core strength and loosening my hamstrings, so I just have to take it slow while I build each summer. Good luck.

[Wahine]

There can be a lot of factors going on here and like Knott, I could blather on for hours but I am at work and have a patient coming in right away.

I agree with the idea of a muscle imbalance and core weakness. Hip stretches can help a lot and working on cycling specific core strengthening exercises are great.

Another way to take out a bit of the reach in your fit is to go to a narrower handlebar. Most women are fit best on a 38 or 40cm handlebar but there are ways to measure what would work best for you.

Knott will probably get back to this before I do, but I'll try to post some stretches and exercises you might want to try later.

[kermit]

Hate to say it but I'm in the same profession you are and my doctor told me every cop he sees has lower back issues thanks to that super bulky gun belt. I would see a doctor and get a fresh MRI or at least x-rays. I have a fractured L-3 from 1985 and my right side hurts like hell on the bike after a while. Same pain I get if I'm in the car too long at work. Lots of stretching and walking and I also adjusted a leg length discrepancy with lemond wedges.

[Tuckervill]

Yeah, and since you work in uniform, do you carry a wallet in your back pocket?

Karen

[Juiceflight]

What you're describing sounds very similar to the back pain I suffered with last season. It was on my right side only, seems to be located in the muscles and begins after about an hour in the saddle. Getting off the bike and stretching the back and hip flexors would relieve it for a few miles, but it always came back. I'd like to hear some ideas too.

[KnottedYet]

It has been a hellacious couple of days. Sorry I'm late on the reply.

To be brief, here is what I think is going on:
you have discogenic back pain, mediated by muscular control.

Basically one segment of your back is taking all the strain as others are slacking off, so one disc is smooshing out of shape more than the others. That one is complaining and referring pain out along the iliac crest (which is classic). The fact that you feel less pain when in better shape/practice indicates this isn't a defect, just a dysfunction. When your core is in better form, the strain is spread across all segments and you have less pain.

What causes the strain is a whole 'nother ball game, but I wouldn't give up the bike.

First I'd work on core: like CRAZY. (and yes, wearing the gear belt can really enhance the tendency of one segment to take all the strain.) Prone planks, side planks, and good posture at all times. I make my police patients do planks while wearing their gear belts. They love that...

If you can't get comfortable on the bike with huge core strengthening (like holding each plank position for a full minute 3 times in a row easily) then I'd look into leg length discrepency and bike fit and other funky things that really need a personal touch with a PT who can actually see your body and how it behaves.

If you disc is badly smooshed (like WindingRoad's) then bending your segments into extension can really help, whatever the cause. Lying backwards over a ball, bending backwards in standing, doing yoga "Cobra", all help smoosh discs back into normal shape.

Try core; try bending backwards before, during, and after riding; and try seeing a sports med PT (preferably one who has worked with cops and with cyclists).