Lower Back Pain

[DeeZee]

Originally Posted by 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?

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.

[foofighter]

Originally Posted by allison

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

you hit the nail right on the head w/ that

[OMR]

Originally Posted by allison

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.

Wow! Right on Allison.. How could I forget that sitting is probably the worst offender... between your desk job, sitting in the car, sitting in airline seats with no support and general slouching at home, it puts incredible pressures on the spine.

BTW: I still think that there is a conspiracy between chiropractors and the airline industry. I believe that chiropractors have been paying the airlines for years to keep seating as bad for your back as possible. I know the guys that travel on planes will back me here as I use to travel 75 % of the time in the air. When asked, Chiropractors deny...deny...deny!

[denmother]

There is some great information in this thread: What a bad month...one thing and now another

[DeeZee]

Originally Posted by allison

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.

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.

I stretch every morning when drinking my cup of joe before work. I also to the gym almost every day and do core work.

Had back surgery 367 days ago and the core work helped my recovery BIG TIME

[denmother]

Here are 2 great lower back streches. Hold each for 30 seconds.

[allison]

Here are the core exercises from bicycling.com:

http://www.bicycling.com/article/1,6...5681-1,00.html

They aren't easy, either!

[denmother]

Originally Posted by allison

Here are the core exercises from bicycling.com:

http://www.bicycling.com/article/1,6...5681-1,00.html

They aren't easy, either!

Great article and I quote "Although a cyclist's legs provide the most tangible source of power, the abs and lower back are the vital foundation from which all movement, including the pedal stroke, stems. "

[420Moment]

Kaya & Vicodins.

[danlorek]

ride more!

...no really. I broke my L1, L2, and L3 verts this past summer and find that if i'm off the bike for more than a few days, my lumbar muscles get super sore and tight. when i put in some good motos on the MX, it feels even better. essentially i have a medical condition that requires me to ride! seriously though, i think the act of riding keeps the muscles stretching and twitching allowing them to relax. if i'm not on the bike they begin going into lockdown and i'm reaching for the valium.

[Wicked Smot]

Originally Posted by OMR

BTW: I still think that there is a conspiracy between chiropractors and the airline industry. I believe that chiropractors have been paying the airlines for years to keep seating as bad for your back as possible. I know the guys that travel on planes will back me here as I use to travel 75 % of the time in the air. When asked, Chiropractors deny...deny...deny!

I will not deny anything...I pay them good money to get patients in my door. Not nearly as much as I pay the computer companies though. I would like to extend a thank you to STR for causing mountain bikers to spend less time on their bikes and more time on their computers. Nothing jacks up the neck and upper back like a good 2-3 hour computer session. It's just good for business.

[2wheel_lee]

Originally Posted by allison

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.

No kidding...My back was doing much better. I even rode the singlespeed on the Fullerton Loop a couple times recently with no pain. However, since I returned to sitting at my desk yesterday, my back hurts again. I'm using my jacket as a lumbar support, but the only thing that really helps is getting up every so often.

[Nagaredama]

Another option is dead lifts and suit case dead lifts. They both work the posterior chain and the support legs muscle simultaneously. For abs nothing beats knees to elbows.

[biglimey]

there was a good story in the latest National Geographic Adventure about major back issues, I'll see if I can find a copy and scan the 3 exercises they showed. Looked pretty simple, and was from a clinic that treated the likes of Bode Miller etc... It was a basic stretch (laying on back in an open doorway with one leg flat, the other straight up on the door frame, stretch for a minute then swap) Core strength (basic pelvic lift, laying on floor with knees bent and feet flat on floor, then roll stomach up and hold for 10 seconds, then to 10-12 times) Last was a core workout (lay on stability ball and lift opposite leg/arm for 10 or so seconds then swap, I think it was 20 or so times)

I may try it....one of these days!

[Koke]

My lower back problems went away from holding this version of the yoga "Plank" position for one minute everyday (very short workout to strengthen abs and fix most lower back problems).

[sladnas]

Originally Posted by mntbiker12

Yoga

I've been doing yoga w/ the wife, and it's the single nicest thing I've ever done for my body. Seriously, after a good session you feel so relaxed--and more importantly, you have stretched everything real well (it's 1.5 hours of breathing and stretching!).

The "go up on your elbows from your stomach" is a classic yoga position. It feels gooood.

--

Btw, if you're going to do this, be sure your elbows are directly under your shoulders, palms face down on the floor. Extend your neck and torso up while pressing your shoulders down.

[allison]

Originally Posted by biglimey

It was a basic stretch (laying on back in an open doorway with one leg flat, the other straight up on the door frame, stretch for a minute then swap) Core strength (basic pelvic lift, laying on floor with knees bent and feet flat on floor, then roll stomach up and hold for 10 seconds, then to 10-12 times) Last was a core workout (lay on stability ball and lift opposite leg/arm for 10 or so seconds then swap, I think it was 20 or so times)

Those (aside from the basic stretch) sound like the exercises I got from my PT.

I'm gonna start doing a mix of that and then the core exercises from bicycling.com hopefully every other night. My back is killing right now. I've got an ice pack strapped on with an ace bandage.

[biglimey]

In the story, the author had his back strength tested (apparently he's a pretty good skier and MTB'er) and they told him his back strength was barely adequate....it's good enough motivation to get me thinking about stretching!

[Padre]

I also used to have lower back pain that would prevent me from standing upright for days after spending only a few hours in the saddle.

After a regimen of core exercises, voila!

Whether a 4 hour mtb ride like Rwanda or a 4 hour road ride or a 6 hour SS ride...no back pain.

I have to stay regular on my core exercises though to keep the pain at bay. Stomach, lower back, obliques, etc.

Originally Posted by allison

I'm gonna start doing a mix of that and then the core exercises from bicycling.com hopefully every other night. My back is killing right now. I've got an ice pack strapped on with an ace bandage.

Don't do any core exercises if the exercises hurt!!! (bad hurt, not good hurt...you'll know the difference)

Allison, I'm curious, where are your bars in relation to your saddle?

[sdyeti]

Oddly enough, my back would hurt from standing a lot, not sitting. Sitting gave me some relief. My lower back would feel like it was compressing all the time.

I go to a chiropractor (a good one) and he has made all the difference. No more back pain. No more headaches.

Originally Posted by DeeZee

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.