Back pain.

Get fit for riding.
User avatar
Posts: 124
Joined: Thu Nov 26, 2009 12:26 pm

Back pain.

Postby FODCADEMON » Sun Sep 30, 2012 19:07 pm

I often get quite intense back pain, particularly on a longer ride. The pain is, more often than not, located in my very lower back and, at times, can be incredibly uncomfortable. I ride XC trails and, although it is more prominent after a longer ride, it is sometimes present after as little as 10 miles. What can I do to try and combat this?
Just ride.

User avatar
Posts: 6248
Joined: Tue Sep 02, 2008 10:22 am

Re: Back pain.

Postby .blitz » Tue Oct 02, 2012 14:56 pm

* ensure your riding position is comfortable - most weight through the pedals, light on the saddle & bars
* try alternating your leading leg - muscle imbalance is a common cause of back pain. 5 left 5 right on the climbs work that trailing leg
* stretch calves/thighs/hams/glutes etc after every ride stay flexible
* build your core muscles
* do some basic yoga
* stay hydrated

May also be worth asking the lbs/club for a reputable physio - finding one that actually understands biking can be difficult.

Good luck with it

User avatar
Posts: 2337
Joined: Sat Apr 16, 2011 15:20 pm

Re: Back pain.

Postby T.M.H.N.E.T » Tue Oct 02, 2012 15:01 pm

Check your bike fit first. Ignore the yoga,stretches and core for now.

Posts: 71
Joined: Tue May 22, 2012 07:42 am

Re: Back pain.

Postby ben11 » Wed Oct 03, 2012 17:06 pm

I have recently overcome back pain, search on youtube there is a video with some hip and core exercises, i also added in extra hamstring stretches.

User avatar
Posts: 362
Joined: Mon Mar 07, 2011 17:05 pm

Re: Back pain.

Postby xcMuttley » Thu Oct 04, 2012 15:20 pm

Unfortunately my lower back pain was so severe i had to get rid of my mountain bike, but whilst i had it i found a few things that helped:
*Shorter stem more relaxed riding position
*Saddle, i changed mine to a Charge spoon helped loads
*I changed my seatpost to a carbon one, it must have took a bit of the rumble out you could buy one from on one The brand is Maxm costs £20
*Stretching, your back muscles are connected to many other parts of the body, stretching your neck, thighs and muscles surrounding the back will help a lot.
*God forbid that yours gets as bad as mine but acupuncture really helped me whilst i was still in my wheelchair, now im out of it and still having it i can still feel a huge benefit whilst im on my road bike without the acupuncture i would feel much worse.
Hope this helps a bit :D

Posts: 4
Joined: Mon Dec 10, 2012 21:31 pm

Re: Back pain.

Postby mrt29er » Wed Dec 12, 2012 21:55 pm

i moved to a 29er, a more upright position too....i found it doesnt jar so much over rough ground....

plus all of the above is very good advice....

good luck

Posts: 28
Joined: Tue Sep 11, 2012 15:43 pm

Re: Back pain.

Postby Burnside81 » Sun Dec 30, 2012 19:09 pm

I have this issue. On my last bike I moved the saddle forward 20mm or so and it seemed to cure it. I've just got a new bike and am experiencing the same problem so I will be experimenting with saddle, stem and handlebar positions.

Give the saddle a slide forward first off so you are slightly less stretched out. Good luck, back pain is horrible.

Posts: 6
Joined: Thu Jan 31, 2013 11:03 am

Re: Back pain.

Postby dsmith682 » Thu Jan 31, 2013 11:47 am

I had this problem myself and got around it by resting up for about 1 month

then using a recumbent style exercise bike at my local gym instead of regular road/trail cycling

here is an article about it <a href="">Whats the best exercise bike for me</a>

Posts: 6
Joined: Thu Jan 31, 2013 11:03 am

Re: Back pain.

Postby dsmith682 » Thu Jan 31, 2013 11:49 am

Return to “Health, Fitness & Training”

Who is online

Users browsing this forum: No registered users and 1 guest