Back Pain

[rudycyclist]

I've been getting some pretty bad lower back pain about 10 miles into my rides lately. I'm 6'0" and have a 120 stem. I'm looking at getting a shorter stem (110). Would that help? Is my form just bad or do I need to get some other parts to accomodate me better?

[cPritch67]

Rudy
I've been riding for about 8 years now (mtn biking first, then road for about 5) and would frequently get lower back pain in the early years. Here are a few things that helped me so that back pain is more of the exception than the norm.
First: Get a bike fit done at a knowledgeable shop or by a professional - takes the guesswork out of it and they can determine what your body fits comfortably.
Second: STRETCH - some before and a lot afterwords.
Thirdly: Work on your core strength.
Fourth: Build up gradually and be consistent.
Fifthly: Spin higher gears more than mashing gears lower gears.

After going to PT for my back pain, they told me my primary issue was extremely tight hamstrings, then when you bend over the bike it then strains the lower back to do a lot of the work.

Every once in a while I will get a little flare up after hammering on the mtn bike but usually some stretching and ice afterwards will help.

Good luck,
CP

[RickF]

I agree with everything that CP said and emphasize the importance of stretching the hamstrings after each ride. The risks and benefits of stretching before riding is a controversial topic, but stretching the hamstrings after riding does no harm and has a great potential to prevent problems, especially in those who suffer from back or knee pain while riding.

The other thing I would add is that strengthening the core muscle groups goes a long way in preventing back pain, especially as you get older. I use a balance ball to strengthen the lower and upper abdominal, oblique, and lower back muscles. Some good exercises are shown at this site: http://exercise.about.com/cs/abs/l/bl_core.htm

[bkaapcke]

I got a home rowing machine and toned up my lower back and ab muscles. Made a world of difference.