Have you dealt with lower back pain? How?

[Reed Kennedy]

Hey folks,

I imagine I'm not the only one to experience lower back pain on the bike. If any of you have had this sort of issue and been able to address it I'd love to hear what you did.

I'd be open to recommendations of specific exercises, things to read, physical therapists, training coaches, pretty much anything that helped you avoid or delay back pain. 

Right now I tend to start hurting after only 40 miles. I can push through and / or take drugs, but it means I'm not having much fun for about half of a century. I'm excited to try randonneuring, but I'm worried I won't have much fun unless I can find a way to fix or at least delay my back ache.

Best,

Reed

[SFRandonneurs List Admin]

When I’ve had back pain on the bike, lowering my handlebars by about 1cm — to achieve a straighter/flatter back —  has usually fixed it.  When my handlebars are too high or too close, my back curves forward too much, resulting in pain.

-Jim G

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[Carlin Eng]

Without knowing anything specific about your situation its hard to say what could be causing it. That being said, I would suggest working on some combination of core strength, flexibility (hip flexors), and bike fit. Physical therapy or personal trainers are great for giving you a general idea of what you need to work on, as well as showing you how to do strength training exercises properly.

[SUSAN R BUMP]

In addition, I recommend bike fit. 

Susie

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[Deb Ford]

Jim is onto something when he describes trying to ride with a flatter back.

Here’s a starter article about back pain from a cultural perspective:

http://www.npr.org/sections/goatsandsoda/2015/06/08/412314701/lost-posture-why-indigenous-cultures-dont-have-back-pain

When you combine our generally crappy Western postures with hours (and hours) of hunching over while riding a (improperly fitting?) bike, it’s sort of a recipe for disaster.

Hope you find something that works for you,

Deb Ford

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[Robert Cauthorn]

I agree with all the advice here. I've got scoliosis and as a result have messed with back pain for my whole life.

What Jim said about riding with a flat back is key for me ( as is core strength work as Carlin mentioned). I found that lowering my bars AND moving my saddle forward (to get my legs more over the pedals and allow my hips to tilt more as I stretch out and flatten my back) helps a lot. 

And I'm a classic rounded back rider because of the scoliosis (but I constantly remind myself to ride with a flatter back and it makes a huge difference). If I ride too much on the hoods I tend to round my back, so I alternate between stretching out in the drops and, when on the hoods, lengthening/straightening my back.

I can still get some back pain (usually after about 180km I'll start to get a little sore). However, a few stretches on the bike and concentrating on riding with a super flat back for 20 or 30K usually gets it relief without taking any medication.

I sympathize, back pain can really intrude on a ride. But even for me, someone used to chronic back pain, getting into the right position on the bike ( flat, stretched out) and having the core strength to support it really makes a difference. Back pain doesn't go away entirely, but it gets really manageable.

Bob

[Greg Merritt]

For me, the key is to keep my hamstrings loose through regular stretching.

If I do not, I risk lower back pain, upper back pain, and Achilles pain (perceived in Achilles, located mid-calf).

Good luck!

-Greg

[antonb...@comcast.net]

Reed,

I am 6'5" and have had lower back pain on and off for most of my adult life. I have been following a program for past 5 years that has generally eliminated my lower back pain even when cycling, playing golf, and other physically taxing activities. The program is laid out in the book "Back RX" by Vijay Vad. It takes about 20 - 30 minutes a day and is combination of stretching and strengthening. You might want to try it out.

Hope the back gets better,

Anton

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From: "Reed Kennedy" <re...@notfine.com>
To: "SF Randonneurs" <sfra...@googlegroups.com>
Sent: Thursday, September 15, 2016 4:45:41 PM
Subject: [SFRandon] Have you dealt with lower back pain? How?

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[hollow...@gmail.com]

I have had lower back problems for years, but much less now than 20-30 years ago. What helped me was to find a good chiropractor.

I initially went maybe once per month. Now, maybe 3-4 times per year. YMMV, but it's made a huge difference for me.

On Thursday, September 15, 2016 at 4:46:25 PM UTC-7, Reed Kennedy wrote:

[Vickie Backman]

Before I crashed, ruined my wrist and moved to a recumbent (I am not proposing that as an answer) I had back problems when I started randonneuring.

Unlike several of the answers above, my back pains started when I lowered my handlebars. Lower back was generally ok, middle depended on how hard I pulled the bars. The real problem was top of spine a couple inches below neck. That ended up being a permanent condition. It would start hurting about 150 miles, and stay with me. It is no issue on the bent, but anytime anywhere I have learned not to make a certain head motion, or else.

There is no moral of this story, other than get a good bike fit that suits your style. Lowering bars below seat is not for everyone. There is no one for all. Listen to your body when it's telling you something.

Vickie Backman

[Ely Ruth Rodriguez]

Lots of stretching, especially legs, hamstrings, gluts.   

Also strengthening your core, planking, etc. is what I'm working on.

Bike set up is also a factor.

It'll take time and miles for your body to get stronger. 

Just my opinion, but do more research. 

On Thursday, September 15, 2016 at 4:46:25 PM UTC-7, Reed Kennedy wrote:

[Rob Hawks]

I've had bouts of back pain over the years and also in the last year. All the suggestions so far are very useful, but the one thing my doctor told me after the last visit that hasn't been mentioned here is to put your wallet in your front pocket so that it doesn't cause a tilt in your hips when you sit. Funny but the back pain I get the most is usually only relieved by getting on the bike and riding but I suspect your's is caused while on the bike.

rob

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[Gregory Sutter]

On 2016-09-15 16:45 -0700, Reed Kennedy <re...@notfine.com> wrote:
> Hey folks,
>
> I imagine I'm not the only one to experience lower back pain on the bike.
> If any of you have had this sort of issue and been able to address it I'd
> love to hear what you did.

Reed,

Here's a fresh article on this very topic.

http://www.cyclist.co.uk/in-depth/1652/beat-cycling-back-pain

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[Tom Lawrence]

Hi Reed,
I suffered for years with the exact symptoms you describe. This past year I shortened my reach from saddle to bars by 2cm for unrelated reasons and had an amazing accidental side effect. Back pain is gone! I've ridden thousands of miles with no pain since then. I shortened the stem and moved the saddle forward to keep my cg in the same place. Maybe something for you to play around with?
-Tom

[Robert Sexton]

When I did the Ft Bragg a few year ago I finished with a lot of hand pain.   The end result of all the bike changes I made in response is that my bars are higher and further back.    My hands no longer give me trouble and my lower back soreness is gone too.

I rode my non-rando bike last weekend on a 300k, and I could feel the more aggressive fit of the bike in my back by the end of the ride.

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[Reed Kennedy]

Hey folks!

Thanks so, so much to everybody who replied, either on-list or individually. I have a great list of things to try, and I feel hopeful about making some progress!

Since not all of the advice was sent to the list I've taken the liberty of summing up the suggestions I received below. I've chosen not to to attribute the suggestions since the topic is health related and some weren't posted publicly, but again, thanks to everyone who helped! If I have misrepresented anyone's suggestion the fault is mine. Please feel free to chime in and correct!

The most popular suggestions fell into two main categories (all of these were recommended by two or more folks):

Bike Fit

• Have a professional bike fit done*
• Specific bike setup advice:
• Move bars down 1cm to enable a flatter back*
• Move saddle forward about .5cm to open up the hip angle*
• Shorten the seat-to-bars reach*

Personal Conditioning

• Core exercises (push-ups, planks)*
• Stretching (hip flexors, hamstrings, back)*
• Ride more miles

Here are a few other individual suggestions:

• Raise handlebars (mentioned specifically for upper back pain)
• Read "Back RX", a book by Vijay Vad*
• See a chiropractor 
• Make sure not to carry your wallet in your back pocket.

The suggestions marked with an asterisk (*) are ones that I am currently in the process of trying. Wish me luck, and thanks again!

Best,

Reed

On Thu, Sep 15, 2016 at 4:45 PM, Reed Kennedy <re...@notfine.com> wrote:

[Greg Merritt]

Bike Fit

• Have a professional bike fit done*
• Specific bike setup advice:
• Move bars down 1cm to enable a flatter back*
• Move saddle forward about .5cm to open up the hip angle*
• Shorten the seat-to-bars reach*

Reed, if you're going soon to have someone evaluate your fit, I believe you'll be better off NOT twiddling your bars & saddle right before, but, rather, going to the fit person with your bike in the configuration to which your body is currently accustomed. This will likely provide the most certain reference point for the fit evaluation.

Good luck!

-Greg

[Reed Kennedy]

Good point Greg! Luckily I have only mucked around with the fit on the Velo Routier I just bought and have been setting up. The other bikes are as they were, so I'll take one of them in for the fit.

Best,

Reed