Riding with lower back pain

One common cause for back problems while riding is tight hamstrings. Stretch them out using a long, rolled-up towel. While lying on your back, hold it on both ends and put your foot (leg extended) in the middle. Stretch out the hamstring by lifting the leg higher.

This is a great stretch for the hamstrings when you have back issues as it doesn't stress the lower back like when you're trying to touch your toes.

steve said:

Towards the end of my ride today, I got a bit of lower back pain, I've never had this before.

Does anyone haven't any suggestions for stretches or exercises that might help?

thanks

Bailsibub said:

One common cause for back problems while riding is tight hamstrings. Stretch them out using a long, rolled-up towel. While lying on your back, hold it on both ends and put your foot (leg extended) in the middle. Stretch out the hamstring by lifting the leg higher.

This is a great stretch for the hamstrings when you have back issues as it doesn't stress the lower back like when you're trying to touch your toes.

Thanks mate, I'll give it a try and see how I go.

Ol Bailsibub pointed out one of the commonly known stretches for lower back pain but the one that gets me is the caused by the psoas getting too tight. It isn't as bad as it used to be but after a good few hours in the hills it becomes bothersome.

The stretch for that one is:
http://yourspotter.files.wordpress.com/2008/06/psoas-stretch.jpg

If things are way to tight and you need help relaxing a bit do this against the side of a couch or bed.

The psoas is one of the major hip flexors and connects near the bottom of the spine. Most poeople have chronically tight hip flexors due to bad posture and/or sitting most of the day.

Steve,

As someone with nearly 3,000 posts and almost 9 years experience with these forums I would have thought that you would have used the search function for this oft repeated subject.

FWIW, LBP is highly individualistic. What works for someone else might not work for you. Go see a doctor or Physical Therapist who's cognizant of these issues as they relate to cycling.

Dave

dkrenik said:

Steve,

As someone with nearly 3,000 posts and almost 9 years experience with these forums I would have thought that you would have used the search function for this oft repeated subject.

Thank you, I appreciate your response 🙄 FYI the same could be said about most threads, remember its a forum and not an article repository.

Of course i'd go to a physio if I was concerned, only an idiot wouldn't.

swampy1970 said:

Most poeople have chronically tight hip flexors due to bad posture and/or sitting most of the day.

Yep thats me, sitting in front of a computer in an office all day. I might try a different seat.

steve said:

Thank you, I appreciate your response 🙄

Glad I could be of help

steve said:

FYI the same could be said about most threads, remember its a forum and not an article repository.

Actually it's both. That's why there's a search function 😉

steve said:

Of course i'd go to a physio if I was concerned, only an idiot wouldn't.

If you're not concerned, why bother posting?

Dave

steve said:

Yep thats me, sitting in front of a computer in an office all day. I might try a different seat.

Steve, if possible try stretching every hour or so at work (if you aren't doing this already).

It just takes half a minute each time and it helps keep me from getting back fatigue from sitting so much.

steve said:

Yep thats me, sitting in front of a computer in an office all day. I might try a different seat.

It's not the seat - its the position you're in when you're sitting. We have 'sit/stand' desks (height adjustable so you can work either sitting or standing) and it really helps.

steve said:

Towards the end of my ride today, I got a bit of lower back pain, I've never had this before.

Does anyone haven't any suggestions for stretches or exercises that might help?

thanks

I've noticed the same after long rides or the first few times I get back on the bike after a break. Something I've started doing this winter is more core strengthening which should improve overall posture. Another thing I've done to help get rid/ease the back pain is change positions on the bike more frequently, maybe try getting out of the saddle a little more. And like all the other suggestions, stretch! That's been the most beneficial change that I've made with my training and it's paid of immensely!

Best of Luck

steve said:

Towards the end of my ride today, I got a bit of lower back pain, I've never had this before.

Does anyone haven't any suggestions for stretches or exercises that might help?

thanks

hi i have the same problem after a long ride try every now and then sit up and stretch on the bike somtimes this helps swimming also helps, gd luck riding,

Hi. I've experienced exactly the same after the winter-break and my physio told me to do a few stretching exercises while riding. It helped a little, but it was first when I contacted a professional cycling-physio and he changed on my sitting position that i noticed any difference... I also took some x-ray of my back, only to find out that I have a scoliosis as well, but according to the physio this shouldn't be much of a problem if I focus on doing a lot of back-stabilizing exercises during the off-season 🙂 Hope this can be of any help!!!

I've also found that hip flexor stretches are probably the most effective for my back, but the trick is doing them! They're annoying! I sometimes put my laptop on a bench next to my bed, so i can kneel and stretch my flexors while I waste time on here. 🙂 In fact, I'm stretching right now