Lower Back Pain After Cycling For A Long Time?

Discussion in 'Health Nutrition and Supplements' started by BeachyKeen, Mar 10, 2015.

  1. BeachyKeen

    BeachyKeen New Member

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    Sometimes after I've been cycling for a long distance I get this horrible ache in my lower back. It actually sort of feels like I can't straighten it back up again after I've been leaning over the handlebars. Anybody else get this? Any tips for how to fix/prevent it?
     
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  2. Nigel Doyle

    Nigel Doyle Member

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    Sounds like you need to work on your core strength. I thoroughly recommend Graeme Street's Cyclo 90 training. Apart from getting stronger and fitter your core i.e. lower back etc will be able to handle longer rides. Yeah is marketing etc is way over the top but the material is top notch.

    In addition I assume you're regularly changing your riding position. On long rides I'll often change every km and then every couple of k's stand up on the pedals to get the blood flowing around my butt.
     
  3. Dora M

    Dora M Member

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    It helps to regularly stretch your back gently while you are riding. Also, as it has already been mentioned, changing your riding position is essential. I would recommend to stop every hour or couple of hours for at least 15 minutes and stretch some more, even lie down for a while to give your stressed muscles a break. Another thing is to consume a lot of water. I only ever get strong pain when I am starting to get dehydrated.
    I hope your next ride will be less painful. :)
     
  4. BeachyKeen

    BeachyKeen New Member

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    Thanks for the advice! I think I probably do forget to stretch or change positions, it's not something I consciously think about doing. Will remember for the future though :)
     
  5. shilpa123

    shilpa123 New Member

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    I believe it happens quite a lot of time. I do not think that there can be any better way to get rid of the pain rather than just practicing. It will definitely go away with time
     
  6. Vickeree

    Vickeree Member

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    This is just from my experience and it probably depends on different individuals but I've never had low back pain and I attribute this to doing strength work specifically deadlifts.

    It seems counter intuitive and dangerous for your back but I think this is actually the best exercise ever and if I would choose just one, I would prefer the deadlifts even better than the squats.
     
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  7. Nigel Doyle

    Nigel Doyle Member

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    I agree although I just do lower weights e.g. I do Kettlebell core training with a 10 and 14kg weight plus also 4 and 8kg dumbbells. Neck and back issues are a thing of the past.
     
  8. DancingLady

    DancingLady Member

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    It could be a posture issue. If you haven't already, maybe go to a shop and have someone who is really experiences work with you on adjusting the seat and handle bars so they are at the best angle for you.
     
  9. johnderman

    johnderman New Member

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    It's your posture. Do you have a pic of how you ride your bike so we can suggest fixes? You can blur out your face or location if you don't want us to see it, no worries. But otherwise take it to a shop that has experienced riders.
     
  10. Vickeree

    Vickeree Member

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    Yeah the kettlebell swing is just as awesome as the deadlift! Being proficient with these exercises automatically corrects the posture and alignment.
    It helps with your cadence and form too as shown in research ( at least in running).
     
  11. gavinfree

    gavinfree Member

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    I'd have to agree with everyone else. Work on your core and definitely move around/stretch a little during longer rides. If you're hunched over the handlebars the entire time, then you're really going to feel the burn afterwards, not the good burn either. You could even ice your back a little after a ride or relax with a hot shower. A few tweaks to your routine and you shouldn't have to deal with lower back pain for much longer!
     
  12. Connie858

    Connie858 New Member

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    It will be a combination of core strength and posture plus potentially not stopping often enough for a rest.

    Do you have a garmin edge or even a standard phone with you when you ride? If you do, you can set the garmin to give you an audible alarm every xx minutes of riding to prompt you to stop and stretch. A smartphone (or other) can also be used but if you are anything like me, my phone is generally out of reach and would need the alarm cancelling, though this will force you to move position at least! The garmin will just sound the alarm and not need cancelling and will also repeat it as needed. Mine is set to 30 minutes of riding (moving) time, to prompt me to remember to drink!

    Be careful though - that back ache is a warning sign and you need to take notice.
    I had a nigglely pain for a couple of weeks that I did my physio for and carried on as normal. I'm now partially paralysed after a disc ruptured really badly and it is looking like there is some permanent paralysis down my right leg. (The disc went whilst I was at home thankfully so family can't blame it on my cycling!), so please don't ignore it.
     
  13. westmixxin

    westmixxin New Member

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    I think when you put yourself in that position when you're actually leaning forward too often that's what really causes the lower back pain. I do make sure that I'm keeping my backstreet when I'm writing and that I'm engaging my core to keep my back straight. I think that helps to keep the back pain away when you're not doing that you're doing yourself a disservice.
     
  14. wilsomedy

    wilsomedy New Member

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    The problem you are facing, some days before i had also face same, actually i can't staight my back properly and lot of swere pain in my back. I can't walk properly, just lay staight on bed whole day. I called my friend's uncle who is specialist of physiotherapist, he examined me properly and suggest me to do some light exercise at home. Now i feel better and really thankful to him.
     
  15. vespid49

    vespid49 New Member

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    Biking is a sport, so you still need to stretch and target specific parts of your body to ensure that they don't get hurt. To fix your lower back pain, I would suggest doing Core exercises and also lower back stretches, to ensure that they will not be damaged while you are cycling. If you go on YouTube, there are many videos that can walk you through some good back stretches.
    If you have access to a gym, I would recommend doing negative deadlifts and squats to work your back and indirectly work your core. This should help reduce the lower back pain that you experience while cycling.
     
  16. kana_marie

    kana_marie Member

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    Some of the worst pains I've had in my life is a reaction to dehydration. If I chug about 2 bottles of water the pain will ease... But it makes my stomach feel iffy. I'd try taking precautions to not get dehydrated to begin with.
     
  17. kana_marie

    kana_marie Member

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    Some of the worst pains I've had in my life is a reaction to dehydration. If I chug about 2 bottles of water the pain will ease... But it makes my stomach feel iffy. I'd try taking precautions to not get dehydrated to begin with.
     
  18. joshposh

    joshposh Banned

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    I actually fractured my back when I was a teenager so I know a lot about this. It is something I deal with on a daily basis.

    I take some kind of pain relievers whenever my back starts to act up on me. That is a sign that I am sleeping in the wrong position or I am gaining weight.

    Say that you are riding a lot and you get back pains ever now and then, well the pain relievers will help a bit, but the most important thing to do is to stop to alleviate the pressure, a light stretch, and then back on the bike you go. For me it's not going away and a problem I will have for life. Like anything I stop to check it, give it a slight rest, and I get moving again and not let it affect me life.
     
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  19. adfnio

    adfnio New Member

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    Could it be your posture while riding be the culprit? Or perhaps you could work out the lower back area when you are not riding to strengthen that body part.
     
  20. Jcycle

    Jcycle Active Member

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    I have back problems to begin with. I stretch and change positions often. I use a back brace at times, but other than that I just sort of cope with it. I have heard it gets better with time for some people if they build up strength in the back with the right exercises.
     
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