I have a some back problems as well, I use a Foam roller to help after a work out or when the back starts to stiffen up. I'm not sure if product links are allowed, so PM me and I can send you to the link for the one I use. I was skeptical of them, but after I used one I was sold.
Sore Lower Back
- Thread starter michael.su
- Start date
wonderturtle
Well-Known Member
currently in PT for back issues. for me......
natural lack of flexibility + desk job + long commute + 41 yrs old = back issues.
but....
lumber support for work chair and car seat + PT sessions + doing exercises prescribed by PT = back getting better.
although I need to do my exercises more...only hurting myself not doing them 😉
I actually find biking helps most of the time. yardwork (especially activities like raking) is the arch enemy of my back
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soulchild
Well-Known Member
No don't do that 😀
If you want to try it out for yourself, throw a longer stem on, don't change your saddle position. If you do that you're changing the knee position over the spindle and could end up with knee pain.
michael.su
Master of the Pawpaw
I hear ya. I would have a new bike if I could afford one. It's just not in the cards. too much more important crap to deal with. (being a grown-up sucks)
My hard tail is an 08/09 and still the same issues.
I had a longer stem at one point. I didn't like how it handled. Funny,
My knees suck too. (had beginning stage arthritis in knees at 25)
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michael.su
Master of the Pawpaw
Sadly, I think I'm somewhere in between Icebiker and wonderturtle on this one.
Spinealignmentnoflexibilitylongcommuteoldgeezeritis. I hear it's deadly! 😀
Spinealignmentnoflexibilitylongcommuteoldgeezeritis. I hear it's deadly! 😀
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SmooveP
Well-Known Member
Everybody's back (and back problem) is different, so it's hard to tell what advice to take. I've suffered with 2 kinds of back problems. One is the "trick back", where it goes out of whack suddenly and painfully, and the other is the dull, nagging ache. I tried a chiropractor years ago, and it didn't help much, but he did give me a piece of advice that I still follow. He said "Don't baby it."
At the gym, I do a few ab variations, but more importantly, I go right at the back with the back extension machine (170-200 lbs) and the "roman chair". Doing this faithfully, I was able to ward off any serious back episodes for at least 5 years. If I slack off, I can feel it starting to get funny.
At the gym, I do a few ab variations, but more importantly, I go right at the back with the back extension machine (170-200 lbs) and the "roman chair". Doing this faithfully, I was able to ward off any serious back episodes for at least 5 years. If I slack off, I can feel it starting to get funny.
I've had the problem before for several months at a time. Riding would feel OK but my back would essentially seize when I stopped. Still have the same thing while bending over for long periods (weeding, etc.).
Nothing to do with suspension in my case. I get this problem on the road and it happened as much on my 6" as my rigid.
I can't tell you exactly what worked, but some combination of strengthening (deadlifts, squats, prone planks, situps - don't neglect the opposite muscles as they're often the problem), foam rolling and occasional stretching did the trick for the most part. I still have some issues every now and then. You probably won't want to do all this so I'd start with the foam roller. It only takes a few minutes and I've never hurt myself rolling. Ironically, you can hurt yourself stretching fairly easily.
Nothing to do with suspension in my case. I get this problem on the road and it happened as much on my 6" as my rigid.
I can't tell you exactly what worked, but some combination of strengthening (deadlifts, squats, prone planks, situps - don't neglect the opposite muscles as they're often the problem), foam rolling and occasional stretching did the trick for the most part. I still have some issues every now and then. You probably won't want to do all this so I'd start with the foam roller. It only takes a few minutes and I've never hurt myself rolling. Ironically, you can hurt yourself stretching fairly easily.
I blew out my back in high school riding bmx. The list of things wrong is long and most I can't spell. There are days where I can barely roll out of bed and there are days where I can ride for 8 hours and never feel anything.
Ice biker is right about everything. The most important thing you can do is keep your supporting muscles from balling up. Do regular stretching. It won't take more than 15 minutes a day and you will notice a difference. I really like the "foundation training" book and video and "the grid" foam roller for hitting your glutes and hamstrings. You can use a baseball or tennis ball to do your calves and quads.
Lou has a good point as well. Part of my problem is stenosis from herniated discs and I need to have a pretty aggressive position in order to keep pressure off those nerves. This is probably different from what you are experiencing, but just an example of what can make a difference.
Ice biker is right about everything. The most important thing you can do is keep your supporting muscles from balling up. Do regular stretching. It won't take more than 15 minutes a day and you will notice a difference. I really like the "foundation training" book and video and "the grid" foam roller for hitting your glutes and hamstrings. You can use a baseball or tennis ball to do your calves and quads.
Lou has a good point as well. Part of my problem is stenosis from herniated discs and I need to have a pretty aggressive position in order to keep pressure off those nerves. This is probably different from what you are experiencing, but just an example of what can make a difference.
http://www.meltmethod.com/
This works for me. Getting old sucks but it sure does beat the alternative.
This works for me. Getting old sucks but it sure does beat the alternative.
michael.su
Master of the Pawpaw
Icebiker sent me a very informative e-mail on all of this yesterday with some new stretches for me to try. 🙂
I have to check out the roller stuff you are all using and come up with a good routine and most importantly, stick to it.
Any videos or diagram links you see, pass them my way please. 🙂
I might take you up on that offer Rusty...
funny thing, yesterday I was eating Advil like candy and it didn't even take the edge off. I suffered all day in my chair at work.
Immediately when I got home I spent 20 minutes or so on the floor doing some stretches that I know. I felt some relief almost instantly.
I felt a little better this morning and stretched again before folding up into the car. I'm stiffening up as the day goes by but I think if I keep it up I may be able to manage my issues (at least the back ones 😉 )
What I had noticed stretching yesterday more than anything is that my hamstrings were ridiculously tight. maybe I don't stretch them often but I don't remember them ever being that inflexible.:hmmm:
It may be related to the tightness I feel in my back right now but it also may be a good part of the root cause of the issue. I keep stretching them and my motion limit seems to be improving slightly just after a day.
Thanks for all of the tips. I'll just keep on workin it! 😀
I have to check out the roller stuff you are all using and come up with a good routine and most importantly, stick to it.
Any videos or diagram links you see, pass them my way please. 🙂
I might take you up on that offer Rusty...
funny thing, yesterday I was eating Advil like candy and it didn't even take the edge off. I suffered all day in my chair at work.
Immediately when I got home I spent 20 minutes or so on the floor doing some stretches that I know. I felt some relief almost instantly.
I felt a little better this morning and stretched again before folding up into the car. I'm stiffening up as the day goes by but I think if I keep it up I may be able to manage my issues (at least the back ones 😉 )
What I had noticed stretching yesterday more than anything is that my hamstrings were ridiculously tight. maybe I don't stretch them often but I don't remember them ever being that inflexible.:hmmm:
It may be related to the tightness I feel in my back right now but it also may be a good part of the root cause of the issue. I keep stretching them and my motion limit seems to be improving slightly just after a day.
Thanks for all of the tips. I'll just keep on workin it! 😀
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If ibuprofen stops working try ibuprofen + acetaminophen at the same time. The combo is much more effective then one stand alone.
http://www.medpagetoday.com/Geriatrics/PainManagement/27968
Roller video: http://www.youtube.com/watch?v=PtzgUJJgUXY
IT band is usually a culprit as well.
http://www.medpagetoday.com/Geriatrics/PainManagement/27968
Roller video: http://www.youtube.com/watch?v=PtzgUJJgUXY
IT band is usually a culprit as well.
The Kalmyk
Well-Known Member
Go thru a couple of Rolfing sessions and say good bye to lower back pain
I Ride Bikes
Well-Known Member
I wouldn't recommend that. Sliding it back will change your knee position over the pedals. I would def try and get a pro fit. Call a shop that others have recommended so you know the fitter knows what the're doing.
Also, stretching can do amazing things if you aren't doing it already. I, like most, have back problems. I do see a chiro but it does get expensive. Stretching before doing physical things helps keep the frequency down. I would say just start with basic stretches. Something you can do within a few minutes before a ride or whenever you feel you need to.
YES! I forgot to mention that...especially for us bikers.
Mike...rolling video shoudl show how to get at the IT band....I owe you a response on your other questions...will get back to you this eve.
Frank
Wookie
Damn this is a good thread! I've been off the bike for the past month due to a knee injury and just yesterday the ortho told me it was an IT Band injury, I start a month's worth of PT soon. Been having some hip and lower back issues as well so this may all be tied together....there's hope. Great info here guys, thanks! 🙂
Been there...
1. Bike fit
2. Core exercises http://www.bicycling.com/training-nutrition/training-fitness/core?page=0,1
3. Stretch - but watch out. Many of the sit down with legs straight and touch your toes stretches have only further irritated my lower back. Relieve the surrounding muscles - hammy, IT, calves, quads. Rumble roller worked well for me.
4. Rolf - I did the full 10 sessions about 2 years ago - not cheap but helped. I still see my guy for active release therapy.
1. Bike fit
2. Core exercises http://www.bicycling.com/training-nutrition/training-fitness/core?page=0,1
3. Stretch - but watch out. Many of the sit down with legs straight and touch your toes stretches have only further irritated my lower back. Relieve the surrounding muscles - hammy, IT, calves, quads. Rumble roller worked well for me.
4. Rolf - I did the full 10 sessions about 2 years ago - not cheap but helped. I still see my guy for active release therapy.
olegbabich
Well-Known Member
Inversion Table saved my back. I no longer ask my wife for a lower back massage every week.
Foam Rollers work well too.
Riding more will build up your core and reduce the suffering.
Good luck.
Foam Rollers work well too.
Riding more will build up your core and reduce the suffering.
Good luck.