butt/back pain

[uk elephant]

I have started doing both Pilates and Yoga, one day a week each when I can. I guess I am just too impatient. But I will try to do some of the exercises more often.

I am trying to put in the saddle time, at least four days per week (1-2hours each time). And I've been fiddling around with adjustments and think I'm on to something there too. I also found a Sheldon Brown page on posture that seemed useful. I guess I'm just finding it a bit frustrating that my core and my sitsbones give in well before the rest of me gets tired.

[Nanci]

I've read that sliding forward can indicate that your saddle needs to be moved forward. Is it adjusted correctly?

I like mine tipped up just ever so slightly, too, because I HATE sliding.

I used to get sore sit bones, but the more hours I put in, the less they bothered me. Actually, it was more days a week that made them get used to it, not necessarily tons of hours.

Nanci

[yellow]

I thought I'd resurrect this thread as I've been having panic attacks about core strength and back pain. But I know it's very common and many of us suffer from it to some extent.

I have noticed a direct relationship between my cranky right iliotibial band and low back pain on the right side. I've been trying to stretch more and I think that's helped a little. But I still had a seize-up on my last ride at about mile 80 (both my IT band and back went wacko on me). Occasionally I even get pain all the way down to my ankle on that side. Anyone else had this experience?

I have started doing more core exercises. I've always had a pretty strong core but now am thinking that it's not strong enough. We'lll see if it makes a difference here in the next couple of months.

[Bike Goddess]

Yellow- I hurt for you! IT band pain is never any fun. Robert who is doing RAAM this year has suffered from this for many years. He's been going to physical therapy and says it seems to be getting better. PM me and I'll send you his email address. I'll bet he's got some good stuff!

[Dianyla]

In my experience, low-back/high-butt pain usually comes down to three factors:

1. Posture/fit issues
2. Weak core muscles
3. Tight legs (especially hams, but could be any of the glutes, hip flexors, etc)

The yoga poses that help me the most are:
forward fold - for hamstring and back tightness
pigeon - for hip/butt muscles (I don't do the full pose as depicted, I just have my hands in front of me and my straight leg completely on the floor)
frog - hip/butt/inner thigh (sorry for the pornographic drawings on this one)
wide-leg forward bend - for inner thigh/leg tightness
reverse triangles - for IT band tightness.