Lower Back Pain

[allison]

Originally Posted by dstepper

Get a singlespeed, gear it tall, stand and pedal uphill...end of backpain. Well at least you won't notice your backpain when your legs are burning and you are about to turn a lung inside out.

Dean

That *definitely* doesn't help my back pain, but you have a point... that may be the least of the worries

[Edog]

A lot of lower back pain is caused by tight hamstrings, they pull hard on your glutes (A**) which in turn pulls on your lower back. Core strengthing will help a lot. Also look at doing a simple yoga routine daily, say 15 mins to keep you supple. Even a daily streaching routine will help you out. My back gives me an insane amount of pain if I don't ride for a couple of days. Normally I just take a couple of Vicodin & suck it up!

[dstepper]

I get lower back pain on prolonged climbs. If I get up out of the saddle and pedal for awhile it goes away for a while. I have a very upright position on my Rip Niner and I have yet to have lower back pain during a climbs.

Dean

[6packguywith5spot]

Over the holidays, I didn't get much riding, and now my lower back is hurting bad. Any suggestions? or particular stretching or training that could help would be appritiated.

[bighit8]

One that works well for me is to put my booty on my heels and then reach youre hands out front of you on the floor, hold that for 30 seconds.Then move to a push up position but just arch youre back so that youre torso is on the floor, push straight up and lean youre head back.Hope it make sense,kinda hard to explain without pics.

[mtnbikerfred]

Less Beer, More crunches....

[2wheel_lee]

I've been suffering from lower back pain.

Here's what helps me:
1) Lay on the floor on your stomach for a couple minutes and relax all your muscles.

2) Get up on your elbows, allowing your back to arch. Hold this position for a few minutes, again allowing your muscles and back to relax downward.

3) Lay back down again, then repeat.

4) If it doesn't hurt to much get back on your elbows again, then transition to your hands, as if you're going to do a push-up, but keep your pelvis on the ground as much as you can. Again, you want to relax your back and muscles, allowing your back to arch.

If this helps, keep doing these stretches. If it does not help, see your doctor. Let pain be your guide. Also, take up to 600-800mg of ibuprofin (see your doctor).

[Killa_Bunny]

Stronger abs aleviates lower back pain. But then again so does Vicadan?

On top of doin regular crunches, do planks & supermans. Planks are like push-up position except you rest on your elbows instead of your hands. Just hold that position for about 45-60 secs & do about 4 or 5 times. Supermans are belly on the floor and lift your head & arms & legs off of the ground like superman flying. YOu should be balancing on your belly. Try to hold for 45-60 secs & repeat about 4 or 5 times. These exercises really help build your core stability witch will take pressure off your back.

Try it & you'll see.

[foofighter]

core excercise routine helps a lot

[Cowgirl]

Be careful...did you injure it a particular way...depending on the type of injury that occurred depends on the type of stretches you should do....if you do Extention stretches (laying on your stomach and going up on your elbows) can actually make a condition worse if you have a slipped disc that is pertruding..that can work in some cases but not in others....maybe you could be more specific to the type of pain you are having so the recommendations are more specific..

Core strengthening exercises are always great to prevent back injuries!! Lot's of those can be found if you google it.

[6packguywith5spot]

Isn't that right? I have had so much beer over the holiday that I think I have beer in my veins instead of blood. Thanks buddy.

I have always had this minor back pain since childhood after a major fall, but over the holiday it was so bad, I had to double up on the Iboprophin 600mg. I am planning to see a doctor in a very near future. Thanks alot for respond.

[allison]

You know... I've had a ton of problems with my lower back.

Last year (late 06, actually) I went in complaining about problems, went to a PT. Even if I do the exercises like twice a week, during long-azz rides my lower back still kills me.

I rode a few rides on my Enduro, and even though they were longish, no back pain... or, very little.

I started back up doing the Bicyling.com core exercises last night, and had a hard time getting comfortable once in bed due to pain (not soreness). I'm hoping that those, coupled with weights, and my PT back exercises together all start to make a difference.

I tried to look up back stretches, but didn't really find anything interesting.

[bighit8]

I have been using this.http://www.axispublishing.co.uk/products/stretching.php
Got it at Barnes and noble for 4 dollars.

[foofighter]

Originally Posted by allison

You know... I've had a ton of problems with my lower back.

Last year (late 06, actually) I went in complaining about problems, went to a PT. Even if I do the exercises like twice a week, during long-azz rides my lower back still kills me.

I rode a few rides on my Enduro, and even though they were longish, no back pain... or, very little.

I started back up doing the Bicyling.com core exercises last night, and had a hard time getting comfortable once in bed due to pain (not soreness). I'm hoping that those, coupled with weights, and my PT back exercises together all start to make a difference.

I tried to look up back stretches, but didn't really find anything interesting.

you know what i noticed is if my saddle height is just a wee bit too high it causes undue stress on my lower right back muscle. I played w/ my seat height a bit and that helped a lot. Stretching before a ride helped me as well.

[allison]

Originally Posted by foofighter

you know what i noticed is if my saddle height is just a wee bit too high it causes undue stress on my lower right back muscle. I played w/ my seat height a bit and that helped a lot. Stretching before a ride helped me as well.

If anything, my saddle is a touch too low. Unfortunately I just get wicked pain. Climbing up Blackstar on 12/27 I almsot had to stop a few times to stretch it out, but we were going for time, so I just suffered.

Usually it *really* happens when I am cranking really hard and going up hill.

[Steven Jackson]

Originally Posted by mtnbikerfred

Less Beer, More crunches....

More beer, less crunches.

[Wicked Smot]

Cowgirl hit the nail on the head (I think I read she had a PT background). There are some specifics that need to be addressed before jumping into extension exercises because it can irritate some conditions (disc problems or facet joint problems). Unfortunately the lower back is really hard to stretch which is why a lot of people have back problems (this is especially true for the inactive or very active people).

This may sound counterproductive considering your back hurts right now, but assuming you do not have radiating leg pain, weakness, numbness, etc., I would recommend some general light physical activity (walking, swimming, road bike, elliptical) with good pre and post stretching of the gluteal muscles, hamstrings and hip flexors (all of which can affect your lower back if tight). Look up the stretches online if you are not familiar with how to do them. Again, your ability to do this depends on your pain intensity right now.

Also, contrary to popular belief, ice (15-20 min. at a time) helps to relax muscles as good as if not better than moist heat. If you have stiffness in the back, you can use ice effectively well beyond the acute phase and if you do try some light physical activity, I would follow your post stretches with ice.

Sometimes, good old hands-on treatment is necessary. You may want to get some muscle work done. I would recommend someone with experience in treating sports injuries as they will usually go beyond the "feel good" type of massage work you may get at a spa.

All depends on the diagnosis really but the above should be helpful for most conditions. As for training, core strengthening and regular cardio exercise should keep back problems at bay. If you have recurrent back problems related to riding I would suggest seeing someone to make sure your bike is set-up properly. This is a common and easily fixed problem that leads to low back pain from riding.

[OMR]

There's another consideration here: Biking works the quads quite a bit, but does little for the hamstrings. You wind up with quads of steel and weaker hamstrings. The unbalance can parlay into back problems. PTs will tell cyclists to work on developing hamstrings and stretching both quads and hamstrings. I find my back is fine if I pay attention to stretching both. However, I have noticed that riding my 29erSS is much harder on my back... and, as Allison pointed out, climbing puts even more pressure on it.

According to chiropracters, just walking upright puts pressure on the spine... add to that getting older where the discs begin to strink, crashes, etc, etc you have a recipe for pain... I've been told to make stretching a way of life (like good eating habits) and don't wait until you start having problems. I plan to ride well into my 90's... how about you?

[mntbiker12]

Yoga

[allison]

Originally Posted by OMR

According to chiropracters, just walking upright puts pressure on the spine... add to that getting older where the discs begin to strink, crashes, etc, etc you have a recipe for pain... I've been told to make stretching a way of life (like good eating habits) and don't wait until you start having problems. I plan to ride well into my 90's... how about you?

Having a desk job also is bad for the back

PT told me to get up like once every 30 minutes. I probably usually get up once every hour or so.