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Never had it before a few months ago, and nothing has changed about my bikes setup. So why im I getting it and more importantly what can i do about it? Ive tried the Mckenzie exercises a few times but its still happening...?
Stretching hamstrings usually knocks it back for me (sciatic type pain) I've no idea what a Mckenzie exercise is, but it sounds rigorous.
IANAD , but have you tried doing exercises like...
The bridge
1-leg bridge
The plank?
McKenzie exercises are a long term investment, not a short term fix. For that you need some sort of pain relief, pharmaceutical or otherwise.
LBP is frequently multi factorial but even then may have nothing to do with your bike fit. In fact, statistically speaking, it is more likely to be because you hate your boss (!). So I would look at other areas of your life and try and spot something that has changed- working hours, diet, social situation, commute, job, age, medical condition both current and historic etc etc etc.
McKenzie exercises are a great place to start, and given enough time they should set you on the right path to both getting out of this current difficulty as well as preventing a future reoccurence. However if you want a more focussed approach get thee to a physio (obvs)
IME as you get older and regardless of whether you're still putting hours in on the bike you progressively lose flexibility and core strength that results in lower back pain and you have to take proactive measures. Worth consulting a physio as there are multiple reason it can happen - tight hamstring is one reason, but you also need to work on the muscles that stabilise the pelvis. I've made it my priority for this year as its starting to hamper my enjoyment.
I got given a new ‘ergonomic’ office chair and it crippled me within 2-3 days. Took a couple of weeks of stretching and foam rolling to recover.
Fetched my old chair out of the skip and been fine ever since.
This video does a great job of simplifying what is otherwise a fairly complex subject:
Despite my 2 sons questioning my sexuality, I've recently taken up yoga. Since then my back which had been plaguing me for years is 'like new'.
There are other advantages to going too...
IME as you get older and regardless of whether you’re still putting hours in on the bike you progressively lose flexibility and core strength that results in lower back pain and you have to take proactive measures. Worth consulting a physio as there are multiple reason it can happen – tight hamstring is one reason, but you also need to work on the muscles that stabilise the pelvis. I’ve made it my priority for this year as its starting to hamper my enjoyment.
All of this is very much in line with current medical thinking and Dovebiker is doing exactly the right thing about it.
The other point worth noting here is that what may work for one patient may not work for you. I.e. you may not have tight hamstrings and even if you did they may not be the sole reason for your back pain, so stretching them may not help you even though this clearly works very well for some. However, that said, if you want to give it a try go ahead! Just stop if it makes the pain worse rather than better lol
Despite my 2 sons questioning my sexuality, I’ve recently taken up yoga. Since then my back which had been plaguing me for years is ‘like new’.
There are other advantages to going too…
I can only assume that you are referring to the statistical drop in your chances of developing heart disease, arthritis, stroke, anxiety and depression, diabetes, obesity and cancer! 😉
I get it quite a bit on the road bike, though very rarely on the SS hard tail, and have to stop at benches to do shoulder twists which will usually result in clunks from my lower back one way then the other. Then I'm fine for a while. mid 50's still quite flexible (I can get most of my hand under my feet when touching toes).
So what triggers your back pain? And how bad is it? Sharp pain? Dull ache? Dors it go away fairly quickly or is a constant pain? Restricts your movements at all? Do you need to take painkillers? Do they work?
Back pain can be complex. You can try and eliminate causal factors yourself, but if it's bothering you then maybe best to see a GP or go to a physio/chiropractor.
Thanks for the advice & vids so far, I shall try some of those. I have been doing core workouts for a few months twice a week - plank, lunges, crunches and leg raises. It was pointed out to me the leg raises could have caused the issue. I've left all that for two weeks, rode for 6hrs off road yesterday and am now in agony.
Its a sharp pain, feels better when I do that old man style leaning back with hands on hips type of movement. Yes ibuprofen helps and it usually goes in 48hrs. Its worrying me as I have a 3 day stage marathon race in May 6hrs or so per day on the bike.
My back pain all stems from bad posture, laptops & iPads being prime causes. I have stiff discs rather than any structural issues thankfully. Yoga stretches & hydration make a big difference.
How often do you do 6hr off road rides?
Not that often. All my rides are 90min races or 1<span style="font-size: 0.8rem;">-3 training sessions. It happens with those also it's not limited to long rides . The longer they are the worse it is .</span>
Ok. I was thinking possibly a decrease in activity (no longer doing leg raises) followed by sudden increase (6hr ride) may have been the cause...
Have a look at Arthritisresearchuk.org they is some good exercises there for lower back pain and no I am not saying you are old.
Like me it could just be “general wear and tear”
First injured my back on my early 20s(60s now!!!) Having started “work” when I was tall enough to touch the pedals on a ‘fergie 35 at weekends, nights and holidays when I was around 10 I did farm work until I started my apprenticeship @16. Then Instead of wrestling cows, sheep, potatoes, turnips, hay/barley and corn bales it was engines/gearboxes on Land Rovers, Rovers, Triumphs, Jag and Daimler’s amongst others. It was therefore decided I had “done the damage” to my lower back by doing “too much” at an early age. At my “lowest” point and in severe pain I did get referred for physio. After 3months and little or no difference it was decided I just need to keep doing the exercises.....
So, I have managed my pain without medication for 40 odd years. I started biking when I had to give up squash due to my back being so painful the morning after a game, having to roll out of bed!!!! First of the Raleigh M-Trax, 1983, the year my daughter was born.
Anyway, got to a point one day when I was taking the kids to school and I could barely press the pedals on the car, stopping was agony. Due to ill health my wife was attending an “alternative” therapy clinic. In that clinic there was a young lady providing “remedial massage” I was in so much pain and having gone through the hospital route I thought nothing ventured nothing gained so made an appointment.
Got to the door of the clinic only to find out that I had to climb to the 3rd floor!!!!! Shear agony. So, kit off and young lady stands behind and says “this may hurt, I’m going to press on all your pain points” ALL 7!!!!! Then followed an 1hr of manipulation and massage and the relief was unreal. I walked down to the school gates and my friend who was a qualified hospital physio commented “you’ve had your back fixed” I asked how she knew, her answer, “you’re walking 6in taller” From that day I e still been in pain due to the wear and tear and the fact I didn’t take proper remedial action at an early enough opportunity.
I still don’t take medication. I have a manual job as a factory fitter, up and down stairs all day, lifting heavy machinery, stretching into awkward shapes and spaces etc. Played squash for 30yrs but had to give up due to back/knees etc. Done Yoga, or at least tried it but some shapes were just too painful. Tried Tens, gels, pills etc, etc
I think an e-bike will be my next bike purchase if I can still walk ......
MrsT has a degenerative condition and has recently had to have occ health reassess her work station culminating in an expensive new chair. Your driving seat position can cause issues.
@s75:
I can only assume that you are referring to the statistical drop in your chances of developing heart disease, arthritis, stroke, anxiety and depression, diabetes, obesity and cancer!
Exactly....
There are other advantages to going too…
Not at my class it's mostly blokes! (Unless that's your thing of course).
I’d seek out a bike friendly physio if you want to get to the bottom of it quickly.
Can recommend a couple in Brighton if it’s any help.
As has been said, back pain can result from a multitude of issues. I was told over a couple of years by various GP's, Physios & a consultant that mine was 'sciatica' and that I should simply do these basic exercises & take the painkillers as & when.
Got recommended to an osteopath who diagnosed chronic SI joint dysfunction within a short time & treated me for such. The change was almost immediate and I can now manage the problem myself.
Occupational health got involved & following a couple of consultations with an orthopedic surgeon and the usual scans it transpired the osteo was right. New chair organized for the office & a 'management plan' in place to help going forwards.
I won't say I'm pain free but I rarely take a pain killer & it's been best part of a year since I had a really bad spell.
In short, get a proper diagnosis if you can - if you don't mind travelling over my way I can recommend someone....
I have been doing core workouts for a few months twice a week – plank, lunges, crunches and leg raises.
Be careful of going to fast / hard on some of the core workouts... In general we're used to pushing ourselves and for cycling we've got a foundation that's easy to build upon. In general a cyclist core doesn't have that foundation. I've been doing physio guided core workouts for 6 months and was initially taking it very easy (to my mind) to build the foundation without damaging something in the process.
Depends on degree of pain, but if I found bibs under baggies helped as the liners were pinching. If it’s full on back pain then physio, exercises and probably look at setup as while it may not have changed you could well have done.
I often get it after SIX! Hours slogging round the muddy south east!
Streching a lot and being a car seat nazi has helped my recent “complications”.
& core strength stuff for my old saggy body,;-)