Sore Lower Back while riding
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Sore Lower Back while riding
Postby Squigs » Tue Jan 14, 2014 1:36 pm
I have been doing core strengthening for the past two months and I have seen improvements in back strength but it doesn't seem to have helped when I'm on the bike.
I can't really get a bike fit because I am still growing and could grow out of a bike fit within a couple of months.
Has anyone else had this problem and/or got any recommendations?
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Re: Sore Lower Back while riding
Postby find_bruce » Tue Jan 14, 2014 7:55 pm
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Re: Sore Lower Back while riding
Postby Squigs » Wed Jan 15, 2014 9:36 am
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Re: Sore Lower Back while riding
Postby Dragster1 » Wed Jan 15, 2014 11:13 am
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Re: Sore Lower Back while riding
Postby Dr_Mutley » Wed Jan 15, 2014 2:44 pm
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Re: Sore Lower Back while riding
Postby hooman » Sat Jan 18, 2014 10:08 pm
Get a bike fit.
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Re: Sore Lower Back while riding
Postby TheBikeShed » Sun Feb 09, 2014 6:45 pm
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Re: Sore Lower Back while riding
Postby trailgumby » Sun Feb 09, 2014 7:04 pm
My core strength and asymmetric muscle recruitment was so bad that the bike fitter cut the session short and sent me off to a spinal physio he recommended to get sorted out. He said he could have continued but I'd look really stupid on the bike.
Took six months to make progress and a year before I was fully sorted. But it was well and truly worth it. Prior to this, I could not stand still on one spot for more than 30 minutes without getting acutely uncomfortable and bushwalking was a serious no go zone. Now, very few issues.
I still get it a bit when doing long descents off the back of the bike, but long climbs no longer bother me.
The problem is the guy I went to see the first time (Steve Hogg) has a ridiculously long waiting list. That's because he is very, very good. If you are in Sydney, I can recommend Blair Martin whose practice is called The Body Mechanic. He is a qualified physio so you can get a rebate off your medical fund, and he will give you exercises to do and work with your current physio.
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Re: Sore Lower Back while riding
Postby Lots of steel bikes » Mon Feb 10, 2014 8:20 am
Tilting the saddle nose down worked for me. No lower back pain ever. Here's a Sports Medicine paper on the subject:Dr_Mutley wrote:Try tilting your saddle nose down half a bubble on the spirit level, and/or bringing your saddle forward 5 to 10mm... If that helps then a good bike fit is likely to largely reduce your problem...
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1756210/
I rode with a guy yesterday who had just had a bike fit. He had to cut the ride short short after 25k due to back and shoulder pain. The changes that were made to his riding position were too great, to soon in my opinion. Should have been done in small increments to allow the body to adjust.
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Re: Sore Lower Back while riding
Postby simonn » Mon Feb 10, 2014 12:10 pm
What exactly?Squigs wrote: I have been doing core strengthening for the past two months and I have seen improvements in back strength but it doesn't seem to have helped when I'm on the bike.
Go do pilates or dynamic yoga, or the gym with a trainer who knows what they are doing. Will take longer than 2 months.
Get a fit at a decent LBS. Should not cost much. Will not be as comprehensive as Steve Hogg etc, but it is what my wife and I did and it made a difference, particularly for my wife. But, really, core strength makes all the difference - for general life too. People ignore it far to much, but it is only since I have become stronger that the penny dropped, so I am not going to blame others for the attitude .Has anyone else had this problem and/or got any recommendations?
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Re: Sore Lower Back while riding
Postby Squigs » Tue Feb 11, 2014 8:34 am
The only decent LBS around my place that I would consider going to for a bike fit does bike fits for $300. I'm only 16 and don't have a job so I don't have that much money to spend. I would be getting a bike fit on all my bikes if I had the money.simonn wrote:Get a fit at a decent LBS. Should not cost much. Will not be as comprehensive as Steve Hogg etc.
Planks, Scissor Kicks, Boat Poses, Leg Raises, Windmill Exercises etc. I have noticed increase strength with alot of these exercise because I can hold them for alot longer than I could 3months ago.simonn wrote:What exactly?
Go do pilates or dynamic yoga, or the gym with a trainer who knows what they are doing. Will take longer than 2 months.
I would be doing more stretching if I had the time. 4 days per week of stretching is normally the most I can fit in.TheBikeShed wrote:If you're stretching three times a week, try making it five and see if that helps a bit.
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Re: Sore Lower Back while riding
Postby Stefan_A » Tue Feb 11, 2014 8:46 am
Of the exercises you list, only the plank strengthens the core muscles. how long can you hold it? The rest target the hip flexors primarily and rectus abdominis secondarily. Lumbar flexibility is rarely mentioned by cyclists, but is even more important than hamstring. There are exercises you can do to loosen lumbar facet joints to allow you to get lower on the bike, and ease the spine on long rides.
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Re: Sore Lower Back while riding
Postby Squigs » Tue Feb 11, 2014 9:02 am
I have a very good diet and I stay well hydrated 95% of the time. I don't think I'm in a growth spurt as I haven't grown much more than 1-2cm in the past 2-3years.Stefan_A wrote:If you sit around with bad posture a lot, straining your lumbar discs, are in the middle of a growth spurt, have a poor diet and hydration practices, and a congenital issue with your spine or a history of trauma, a bike fit isn't the answer.
On average I can hold the plank for about 2min. What core exercises do you think I should be doing then if you don't think I am doing the correct ones?? I got most of those exercise out of a cycling book called "Get Fast!".Stefan_A wrote:Of the exercises you list, only the plank strengthens the core muscles. how long can you hold it? The rest target the hip flexors primarily and rectus abdominis secondarily. Lumbar flexibility is rarely mentioned by cyclists, but is even more important than hamstring. There are exercises you can do to loosen lumbar facet joints to allow you to get lower on the bike, and ease the spine on long rides.
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Re: Sore Lower Back while riding
Postby Stefan_A » Tue Feb 11, 2014 9:18 am
Time and again I've seen guys render their backs useless occupationally, due to poor coaching in recreational sport....including mine.
Respect pain. get it looked into.
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Re: Sore Lower Back while riding
Postby Squigs » Tue Feb 11, 2014 9:24 am
Stefan_A wrote:I would not make exercise recommendations until I assessed you and knew what was causing your back pain!
Time and again I've seen guys render their backs useless occupationally, due to poor coaching in recreational sport....including mine.
Respect pain. get it looked into.
Ok, will do. As I said earlier I have booked an appointment with my osteopath and most the times I have been there he has given me exercises to fix the problems that I have had and they have worked well.
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Re: Sore Lower Back while riding
Postby eeksll » Tue Feb 11, 2014 4:28 pm
I very rarely pull up now, although its not always possible.
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