Sore Lower Back

michael.su

michael.su

Master of the Pawpaw
Hey All,

I have issues with lower back soreness when out on the bike. It's mainly when I ride really hard or I'm out for 2+ hours. It bothers me while I'm riding and stops after I stop riding.....then it is really sore/tight the next morning as well.
Is this normal?
I feel like my bikes are set up well for me but is there any adjustment that might relieve this?
Tanks!
 
michael.su said:
Hey All,

I have issues with lower back soreness when out on the bike. It's mainly when I ride really hard or I'm out for 2+ hours. It bothers me while I'm riding and stops after I stop riding.....then it is really sore/tight the next morning as well.
Is this normal?
I feel like my bikes are set up well for me but is there any adjustment that might relieve this?
Tanks!
Click to expand...

I had the same lower back pain. Wasn't bike fit but going to a Chiropractor really helped me. I was a bit skeptical with his treatments at first but I feel great on the bike now.
 
michael.su said:
I feel like my bikes are set up well for me
Click to expand...

Why do you feel this way? have you had any fit work done on them? What you think is great may be completely wrong.

If you have had fit work, I would go back.

Or maybe you are just old? 😉
 
well, I am old but......Rusty has NO room to talk! lol

As far as the chiropractor...I used to go that route with mixed results but it get's expensive. Hmm, maybe I should revisit this though.

I do have scoliosis of the lower spine that may be part of the issue. I have muscular issues on and off because of it but there isn't a whole lot I can do about it unfortunately.

As far as fit... I've never had an official "fitting" done but I've done some re-arranging of the cock pit myself to get me where I feel comfortable in regular riding conditions. It's just when I push really hard when I have a problem. If I had a fitting done, how would they know what feels best for me? I guess they can give you suggestions to try but don't you still need to go by feel and personal preferences?

That's kind of what I'm looking for I guess... Suggestions for adjustments that would effect lower back comfort. Seat height, forward/back position etc.

Thanks for the help and/or sarcasm so far gents. 😀

keep it coming!
 
I've had lower back issues while riding. I took up running for about 10months which is what I believe was the cause of this. The constant pounding with each step and although I didn't feel it while running, I did either the next day or when I was biking. Went to a chiropractor for about 4 months. Turns out I have a herniated disc. Did the whole physical therapy thing, exercises, core stuff, reverse gravity machine, nothing worked. I think it just prolonged everything. Stopped going and now just pop a ibuprofen before each ride. The herniated disc is still there but Back pain is less than when I was running. Have no intention of going back.:popcorn:
 
Michael, i feel your pain. Have had low back issues for over 15 years. Have two badly herniated discs and one bulging disc. I've tried everything (chiro, PT, injection, accupuncture, you name it), read everything I could, talked with easily 20+ specialists over the years.

For me what it boiled down to was lack of flexibility in my related muscles (e.g. hamstrings, piriformis, glutes, psoas, obliques, etc). When these are tight, they wreak havoc on the back muscles. THink of your spine as a flagpole with many wires attached from top down to the ground to keep it standing straight. If several of these wires (analogy: hammies, psoas) are too tight, they cause an imbalance, and the other wires (analogy: your lower back, core abs, obliques, etc) have to work harder to bring the flagpole (analogy: your spine) back into balance.

My approach was to implement a daily stretching routine, the use of a hard foam roller ($20-$40 at sporting good stores) to break apart knots/spasms, and core-strengthening exercies. I also selected a few stretches I could do on my rides and try to do them every 45-60 minutes when riding.

PM if you'd like to talk further, I am no doctor or phsyiology expert, but I've learned a lot because of my issues, and I'm happy (and thankful) to report I can ride (even hard rides) with no discomfort. Happy to share more.
 
michael.su said:
As far as fit... I've never had an official "fitting" done but I've done some re-arranging of the cock pit myself to get me where I feel comfortable in regular riding conditions. It's just when I push really hard when I have a problem. If I had a fitting done, how would they know what feels best for me? I guess they can give you suggestions to try but don't you still need to go by feel and personal preferences?
Click to expand...

Someone else will chime in, but from what I know and personal experience, certain angles of your hips, legs, back and knees all add up. 1mm in either direction could make all of the difference. It may be uncomfortable when you first start riding, but that's because you aren't used to it, not because your body is in the wrong position. Once you get a fit you'll be in a better position to be more powerful and more comfortable. This is more dramatic on the road bike, as you find yourself in the same position for a long time. On the mountain bike it is less obvious because you are jumping around, standing, changing gears, etc.
 
icebiker said:
Michael, i feel your pain. Have had low back issues for over 15 years. Have two badly herniated discs and one bulging disc. I've tried everything (chiro, PT, injection, accupuncture, you name it), read everything I could, talked with easily 20+ specialists over the years.

For me what it boiled down to was lack of flexibility in my related muscles (e.g. hamstrings, piriformis, glutes, psoas, obliques, etc). When these are tight, they wreak havoc on the back muscles. THink of your spine as a flagpole with many wires attached from top down to the ground to keep it standing straight. If several of these wires (analogy: hammies, psoas) are too tight, they cause an imbalance, and the other wires (analogy: your lower back, core abs, obliques, etc) have to work harder to bring the flagpole (analogy: your spine) back into balance.

My approach was to implement a daily stretching routine, the use of a hard foam roller ($20-$40 at sporting good stores) to break apart knots/spasms, and core-strengthening exercies. I also selected a few stretches I could do on my rides and try to do them every 45-60 minutes when riding.

PM if you'd like to talk further, I am no doctor or phsyiology expert, but I've learned a lot because of my issues, and I'm happy (and thankful) to report I can ride (even hard rides) with no discomfort. Happy to share more.
Click to expand...

I agree with Greg on this one. Me too suffers from lower back pain and stretching after any kind of work out will help. As your hamstrings develop muscles they tend to pull your back muscles that causes lower back pain. Thats what my chiropractor told me before, yes I do see a chiropractor for my lower back issues back then. Now, it still bothers me but stretching and advil will do me good. Take care Mike🙂

Sandy
 
pearl said:
Someone else will chime in, but from what I know and personal experience, certain angles of your hips, legs, back and knees all add up. 1mm in either direction could make all of the difference. It may be uncomfortable when you first start riding, but that's because you aren't used to it, not because your body is in the wrong position. Once you get a fit you'll be in a better position to be more powerful and more comfortable. This is more dramatic on the road bike, as you find yourself in the same position for a long time. On the mountain bike it is less obvious because you are jumping around, standing, changing gears, etc.
Click to expand...

This....


A professional fit will get you in the neighborhood. You still might need to tweak a few things from there.


I also had a mild case of Scoliosis in high school that was corrected by chiro work. Go get a professional fit, try some basic Yoga or simple stretches at night and report back in 2 weeks.
 
I had some lower back issues awhile back and getting your bike properly fit makes a huge difference, here are some other tips about stretching

http://www.outsideonline.com/fitnes...k&utm_medium=social&utm_campaign=facebookpost

michael.su said:
Hey All,

I have issues with lower back soreness when out on the bike. It's mainly when I ride really hard or I'm out for 2+ hours. It bothers me while I'm riding and stops after I stop riding.....then it is really sore/tight the next morning as well.
Is this normal?
I feel like my bikes are set up well for me but is there any adjustment that might relieve this?
Tanks!
Click to expand...
 
I bet flexibility has a lot to do with this...Sounds like I definitely have to get better at stretching and such. Its so hard to fit it in, life always gets in the way. 😡

If I win the powerball I just bought tickets for, I'll go for a fitting with my new bike 🙂
What does a fitting generally cost?

I hear standing more while climbing can also take a lot of pressure off the lower back too. I need to stop being so lazy 😀

sucks getting old.
 
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FWIW, Jdog at Halters does an amazing job at bike fit....he can even eyeball you while riding to see what looks "off". I thought I had my fit dialed in myself after 20+years of riding, but in 20 minutes earlier this year he found a few tweaks that helped relieve saddle soreness.
 
Maybe I missed it skimming thru the responses but are you on a HT or FS, 26 or 29 bike? If HT maybe it's time to think about a FS bike. I rode a HT Cannondale 26er from '94 thru '09 as my primary bike (well frame anyway). When I finally realized my back was reminding me of my age I decided to get a FS bike hence the Top Fuel 8. My back was happier but I missed the handling of a HT. Which lead me to a 29 HT, which led me to the Misfit. The bigger wheels eat up enough of the bumps to keep my back happy

So back to you(pun intended), what are you riding?
 
flexibility is my issue so besides bike fit, you may want to try the yoga. i get the same thing, usually during harder rides. if i don't stretch my legs out (hamstrings are my big issue) and keep my core in some sort of fitness, i get a dull ache.
 
MikeP said:
Maybe I missed it skimming thru the responses but ate you on a HT or FS, 26 or 29 bike? If HT maybe it's time to think about a FS bike. I ride a HT Cannondale 26er from '94 thru '09 as my primary bike (well frame anyway). When I finally realized my back was reminding me of my age I decided to get a FS bike hence the Top Fuel 8. My back was happier but I missed the handling of a HT. Which lead me to a 29 HT, which led me to the Misfit. The bigger wheels eat up enough of the bumps to keep my back happy

So back to you, what are you riding?
Click to expand...

My main bike is an XC FS 26er. It's an older bike though. a 2001.
I have a 26er hard tail as a back up but hardly ride it.
Road bike is an 86 Schwinn. Steel is real! lol
 
A professional fit is a must once you start having any discomfort. One thing that I recently learned about is something that has not yet been mentioned. If your current fit is too small and your scrunched up you will be putting strain on your lower back. By extending the cockpit a bit you open up your back and put less strain on it.

I am not a bike fit expert, but I did stay at... ah you get the picture 😀

Good luck.
 
I guess I should preface, today is worse than usual as I was climbing twisting and contorting around my basement running a gas line after my ride yesterday. 😱
It has been hassling me for a couple of weeks now though. My history with this, This issue seems to come and go. I can go months with relatively low pain, then a month of suffering. it sucks.
That leads me to believe it has more to do with me than bike fit but bike fit may help manage.
 
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soulchild said:
A professional fit is a must once you start having any discomfort. One thing that I recently learned about is something that has not yet been mentioned. If your current fit is too small and your scrunched up you will be putting strain on your lower back. By extending the cockpit a bit you open up your back and put less strain on it.

I am not a bike fit expert, but I did stay at... ah you get the picture 😀

Good luck.
Click to expand...

lol. I can try sliding my seat back. might be worth a shot. thanks!
 
michael.su said:
My main bike is an XC FS 26er. It's an older bike though. a 2001.
I have a 26er hard tail as a back up but hardly ride it.
Road bike is an 86 Schwinn. Steel is real! lol
Click to expand...

maybe it's time for a new main ride. Suspension has come along way since your bike was made. It took me along time to be truthful with my self and get a new bike. Any bike you spend more than 800 on is gonna ride better than your old bike and your back will thank you.
 
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