[Closed] Lower back pain - techniques to avoid it?

Improve core strength - let those muscles do the the work not your back.

I found getting my legs stronger helped as I was able to hover over the saddle more to abosorbe shocks that would otherwise go straight up my spine. Otherwise there are a few things you can do to the bike like trying another seatpost that has a bit more flex. My old Stumjumper post was like a scaffold pole and I changed to a thinner one with a shim in it which made a hell of a difference to the point where it felt like my back tyre was going flat.

I've had the same kind of trouble. A longer stem, by 20mm, slightly wider bars, by 30mm, and putting the saddle a tad forward with a bit more of a nose down attitude helped. Only small changes, but effective.

Also, trying to make sure I get out of the saddle a waggle by rump around a bit, especially before a long climb, lessens the pain.

Trial & error IMO with small adjustments in saddle position, reach, bar height etc.

Suffered similar and it was hindering me doing longer rides like SDW. Eventually got it right and I now literally setup my bike with a tape measure...if the position is out I'll notice after a distance in the saddle. Other things that helped as well were switching to a Wingnut backpack and also losing weight around the belly!

[url= http://www.nhs.uk/Livewell/Backpain/Pages/low-back-pain-exercises.aspx ]http://www.nhs.uk/Livewell/Backpain/Pages/low-back-pain-exercises.aspx[/url]

Knee rolls are the most important, physio reckoned.

Core strength. If you haven't got a solid core then all of those other suggestions aren't going to make a lot of difference.

Planks, glute bridges, leg raises etc

http://www.amazon.co.uk/Steps-Pain-Free-Life-Rapidly-Relieve/dp/0452282772

Stretching fixed my back pain just in time to avoid surgery, about 10 years ago.

Definitely try tweaking your bike fit. I got lower back pain when I first started commuting, and the solution for me was tilting my saddle further forward. It seemed to change my spinal curvature significantly.

I started having lower back pain on longer rides couple of years ago. Largely ignored it. Then slipped a disc last summer as my back had slowly weakened over time. It repaired itself. Back pain started to come back and by this Jan I couldn't walk!

Dont do what I did and ignore it - in my experience it will only get worse! I ended having to go to chiro's twice a week for a few months (massive hit on the bank account) as physio was no longer working. I am now down to twice a month and my back is a million times better.

Go to a chiro and get them to have a look at it. I was very apprehensive about the whole thing; but it has massively saved me. Just wished I had done it sooner rather than let it get so bad and then have a very long way to recover from.

Once I got to a reasonable point, with advice from the chiro, I have been working on core strength etc with body weight exercises and lots of mobility work. In the last few weeks I have noticed a massive difference - feels like all the little muscles are working again! I completed a 100 km cx ride a fews ago; a massive Lakeland mtb loop and managed pain free hoover for the first time in 6 months!

So in summary, go and get it checked out. It will be £30-50 depending where you live - just sacrifice a new jersey/set of tyres. Remember that backs cant be replaced, so it is worth the money. DONT ignore it - learn from my massive mistake there. Really wished I had done something 2 years ago. And then see if you can find someone to teach you some core work.

Good luck.

I used to have debilitating lower back pain. When it was bad couldn't stand up for more than a few minutes and walking a few miles would hurt. I used to see an oesteo a lot and this would stop it hurting, but it was like taking a painkiller, eventually the pain would return. I got exercises from the doc which kind of helped but I honestly think the thing that helped the most was using a single speed a lot as it makes you stand up and use your upper body a lot more. This has strengthened my core and now I can fly round a 4 mile dogs walk without a twinge which before I would have been in agony.

Stick at it and I sincerely hope you fix it because going out for a full day and not having to eat half a packet of nurofen is a joy.

Lie on front, stretch out, make yourself as long as you can.
Lift right arm with left leg 6 reps, then do opposite . Repeat, 4 on each.
Get onto hands and knees and do the cat (yoga, google it)
Do every morning, worked for me.
Core work to do front as well.

Pilates has really worked for me. Builds your core strength, and gives you some exercises you can do out on the trail when you feel your back tightening up.

I honestly think the thing that helped the most was using a single speed

I found SSing has strengthened up my lower back a lot, all though it hurts when you first start, it does quickly get stronger.

And it's another n+1.

All of the above can be useful - but my best suggestion os to try anything any everything until you find what is right for yourself. Also, ignore any advice from physics etc that doesn't seem to make sense to you - its your own body after all and it will tell you things about what it needs, if you listen.

In my case I found that doing a proper and thorough warm up makes the biggest difference. Eg in the first 20 minutes of the ride do not go about 130-ish heart beats per minute. Also try different comebacks. Shimano now do one with a crossed strap system that puts more load through your chest rather than your back.

[url= http://http://www.amazon.co.uk/Treat-Your-Back-Robin-McKenzie/dp/0987650408/ref=sr_1_1?s=books&ie=UTF8&qid=1407135892&sr=1-1&keywords=treat+your+own+back ]Treat your own back[/url] by Robert McKenzie helped me with a similar problem.

It's also been a lot better since I switched the frame on my commuter to something a bit shorter and not as stiff.

Find out what is causing it as it can be a variety of issues. Some of this echoes the above with a few additional bits.

Improve your core, pilates helped me massively, as above it stops your back muscles having to take the weight.

Do you have tight hamstrings and glutes? I found part of my issues were that these muscles were tight and it was leading to back pain - so it wasn't actually a problem solely caused by my back.

Look at your position. Pay particular attention to saddle height and reach. If you are too stretched this will be bad. IF your saddle is too low it could be stressing certain muscles, equally if it is too high then your back and pelvis will rock. Again pilates helped me identify this and I dropped my saddle and slid it back a little.

Are you carrying a camelbak? Take some of the stuff out of it or lose it all together. On long rides (K100 style races) I try and get as much on th bike and off my back as possible to save aggro. There are different low slung packs that may work better.

+1 on the core strength and stretching.

In my case, as a tall cyclist doing a lot of desk work, short/tight hamstrings are a big issue.

I do a light free weights routine twice a week, which works well for me. Nothing big to bulk up, just keeping me moving and flexible and working all the core muscles that weaken and hurt.

Discovered this helped me by chance after trying loads of physio, suggested exercises etc. It really is different strokes for different folks.

My issue is if I let it get bad, there doesn't seem much I can do. I can't be lifting free weights with a bad back, so it only works as a preventative measures.

Another +1 on the singlespeeding too though, I do it over winter and it helps for sure (gears on for summer races/events).

So I'm pretty sure this thread is telling you to get a new bike for health reasons 😉

+1 on keeping weight off your back too. Most rides I just go with a bottle on the frame, other bits in jersey pockets. Will take a bag for longer stuff tho.

I had back pain following a flat landing while kayaking. I went to an Osteopath and right away he could see an S shape in my spine, so a few session of him stretching / twisting me and i felt amazing.

I then started Karate which focuses a lot on core strength. This made a massive difference and my back had never felt better.

Just doing stretches / core strength exercise would be great, but I really recommend getting your spine alignment checked out first.

Important to recognise what is causing it first.

Do you have tight hamstrings and glutes? I found part of my issues were that these muscles were tight and it was leading to back pain - so it wasn't actually a problem solely caused by my back.

Now getting to the point where stretching as a daily routine reluctantly has to happen.

+1

The glute stetches mentioned above have been magic for me.

Thought I was over my back issues TBH, but upping the ratio of road riding seems to be causing problems. Must be the static position, using much fewer muscles than MTBing.

I ride SS a fair bit and core strength hasn't changed the hamstring-tension spasm type discomfort.

That's probably because it's not just being caused by your hamstrings. It's more likely caused by inhibition of your glutes and poor hip and low back mobility due to hip flexor tightness.

That's probably because it's not just being caused by your hamstrings. It's more likely caused by inhibition of your glutes and poor hip and low back mobility due to hip flexor tightness.

Thanks chaps, some useful tips hidden in there.

In my case the pain comes on when I've been sat down pedalling for too long. I've done a full day around afan without problem, which i suspect is due to more shifting around/standing up etc.

The NHS exercise link looks good...nothing quite like a good roll around on the floor!

Hamstring and glute stretches fixed mine.

Increasing core strength is the key, as above, and this will include stretches too.

Everyone is different so your solution may differ to those of others, try things out, see if you improve.

Not all back specialists are created equal either.

+1 for Treat your own back by Robin Mackenzie. Teaches you the basics and how to avoid bad posture and habits.

+1 for the [url= http://www.nhs.uk/Livewell/Backpain/Pages/low-back-pain-exercises.aspx ]NHS advised lower back pain links[/url] - these should give you stuff to do on a daily basis (ideally). Knee rolls are important, you can work up to having knees in the air, sometimes results in a quite satisfying crack/pop noise from your spine!

+1 for pilates. Joining a regular class ensures that you are setting aside 50 mins or so a week to focus on your back and core strength and flexibility, otherwise you can get lazy and forget to do any exercises - especially when you are pain free! It's usually not that hard either.

Experience: My fair share of disc based problems over the years, and learning to deal with it. Good luck!

I bought the Mackenzie book and a lumbar support for my work chair, pushed the lumbar support right out in the car too - it felt unnatural at first, but has definitely improved matters. I'll be taking up yoga soon and need to start more regular stretching as I'm still not 100%.

Will look that up anyway, any recommended stretches for hip flexor tightness?

This seems like a good one:

https://m.youtube.com/watch?v=6jsfiJkzsGs

The idea of inhibited glutes from tight hip flexors comes from something called reciprocal inhibition - for a muscle to work properly, it's opposing muscle must first be fully relaxed. So for your hip extensors ie glutes (and hamstrings to some extent) to be at full strength, the opposing muscles ie hip flexors must first be relaxed or neurologically 'switched off'. If they aren't (and this can happen for various reasons including long periods in the saddle), your glutes won't be firing properly and your hamstrings can be compensating - leading to chronic tightness.

Of course limited hip flexibility and poor core strength puts more tension on the low back so stretching all the pelvic muscles and working core stability is important. But in a lot of people I see, they could stretch their hamstrings all day long and only see limited success without addressing other causes.

^ that stretch seems to have helped so far. Thanks.

I've found that angling my saddle nose down just a click, and moving it forward 10mm, has really made a difference to me. Worth a try.

http://www.bikejames.com/strength/how-to-fix-the-real-cause-of-low-back-pain-from-mountain-biking/

this covers most of it ie.there is some stretching,foam rollering and core strength in there.and it's free!!

Try this. Stand straight and try and touch your toes without bending the knees. Then do those hip flexor stretches. Then try and though your toes again. You'll get much further. Reason being tight hip flexors can restrict the hips from rotating.

Also, do Pilates. I can't emphasise this enough, it's awesome. People say it's 'gay' but in my class of 20, there are probably 2 other men. Rugby? Now that's gay.

This is also good hip flexor stretch http://www.pilatestonic.com/2013/pain-relieving-solo-hip-flexor-stretch-youll-love/

Some great tips on here. I've also had a bit of lower back pain in the past but I seem to have rectified it by following a daily stretching / core muscle workout which takes me about 20 mins first thing in the morning before shower / breakfast.

My pain was always caused by extended seated climbs. I've always been a 'sit and grind' person but following that advice on the bikejames.com site I started to do 100 meter bursts of standing climbing (where possible) up long climbs which has really helped.

Bike fit is also really important. I've often read that lower back pain is generally caused by riding a frame which is too small / cramped. Judging by the number of 6ft+ers on here riding "chuckable" medium (or even small) frames I'm surprised that its not more of an issue.