Lower Back Pain

[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?