Managing back pain during a ride

[livpoksoc]

I have a history of back pain, particularly lower left (lumbar) pain. Over the last 13 years I have had flare ups, usually in the summer when I try and get active, this year was no different - I was doing a spot of hoovering on Friday night (I know how and when to party), when I straightened up, I felt my back go & spent the weekend managing the pain - going from severe pain and limited mobility, through to 90% mobile today. I've seen my GP & got a referral, thankfully I have private insurance so I can get seen this week.

Either way, I was wondering how others managed back pain during a ride. In previous years/sportives, I've been fortunate in that any flare up wasn't significantly before a sportive, but I'm doing the Pru this year & it's likely that I'm going to have some pain because I won't be able to rest as I need to be out on the bike training for the next few weekends.

Any input as always, greatly appreciated.

 

[Deleted member 35268]

I used to get back pain on progressively longer and longer rides, from 20 miles, then 40, then 60.

Ordinarily, I don't usually suffer with back trouble

I found that during a ride, if my back starts to hurt, I stand up on the pedals, which are level (9 oclock and 3 oclock) and do stretches back and forth whilst freewheeling. I am very upright (not uptight) when I do this. It really works well for me.

 

[vickster]

Are you seeing a physio? An orthopaedic surgeon won't be what you want. Get the physio to do a full bio mechanical assessment, get an exercise and stretching programme and do what they say ...unfortunately, you might need to back off the training, especially of you've tweaked a disc rather than it being a muscle spasm. An anti inflammatory taken as directed might help too, ditto a heat pad

Assume the bike is all set up properly?

 

[livpoksoc]

Are you seeing a physio? An orthopaedic surgeon won't be what you want. Get the physio to do a full bio mechanical assessment, get an exercise and stretching programme and do what they say ...unfortunately, you might need to back off the training, especially of you've tweaked a disc rather than it being a muscle spasm. An anti inflammatory taken as directed might help too, ditto a heat pad

Assume the bike is all set up properly?

I have been seeing a physio/chiro for a couple of years to help with stretches and they've also helped with soft tissue massage & worked on other areas (shoulder & legs) when prepping for a sportive (not like a pro, for necessity through injury), though I've never had to manage pain etc. during an event, just try to take care leading up to & during.

I have been using ibuprofen/paracetmol alternately though I've backed off today to give it a rest.

I'm getting a referral to see a private doc for assessment, but not sure what to expect tbh.

 

[vickster]

Sports physician? Well it'll probably be referral to physio/chiro/osteo, or a steroid jab if specific inflammation, some sort of scan or surgical referral!

Do you know what the issue actually is? Back pain can be caused by a million things.

It's caused me to pull out of ride 100, as not being able to use my injured leg properly has put undue strain on my hip and sacroiliac joint. I also had a disc operation 20 years ago, which although cured the hideous sciatica has probably left me with weakness
The core is also crucial in supporting everything. I don't think I have one under the flab! Being overweight is also bad news for backs, as we are not really designed to walk upright all the time., and extra weight strains the lumbar spine especially. Good posture, good bed, good core strength, supportive furniture, all help

 

[summerdays]

I've suffered from increasing back pain due to scoliosis and the doctor kept recommending pilates. I finally tried it earlier this year and for me that has been the answer for my problem (my core muscles are fairly weak).

 

[davdandy]

I get back pain,in fact i have a thread already on the subject.I too am looking for a way to ease the pain but find ibuprofen/paracetmol do nothing.I am going to try out some of the exercises the good people here have mentioned.Getting old is not nice is it.

 

[Ganymede]

I have been using ibuprofen/paracetmol alternately though I've backed off today to give it a rest.

Try the high-strength Ibuprofen gel for pain relief (10% not 5%). You get the analgesia without the pills going through your stomach.

 

[livpoksoc]

I wish it was getting old, I turned 27 this week! It is most likely weight, but tbh I've had back issues simce I got a paper round when I was 14 & I wasn't overweight back then.

I'll give the pilates a go & have got some core strength exercises to do, but in terms of managing it during a ride I was wondering if there's anything more to it than pills. I too find they don't do everything, only take the edge off.

 

[vickster]

Flip your stem, and adjust saddle etc so more upright

 

[Shut Up Legs]

Just ensure your cycling position is as upright as possible, and try the stretching while riding that @Rooster1 mentioned.

 

[livpoksoc]

Flip your stem, and adjust saddle etc so more upright

What does flip your stem actually mean?

 

[vickster]

Turn it round the other way so it's angled up and bars will be higher

YouTube must have a vid

Also, adjust your position on the bike, assume you have a roadbike - use hoods, tops, drops

 

[livpoksoc]

Turn it round the other way so it's angled up and bars will be higher

YouTube must have a vid

Also, adjust your position on the bike, assume you have a roadbike - use hoods, tops, drops

What a dunce, I understand now. Ty

 

[RichardWHardwick]

I had a bike fit last week - sixty quid but definitely well spent. Instantly better for me - I know I'm in the right position now.

I still get some back ache but I've only been out three times since (10, 25 and 30 miles) and as the feller said, my body will have to get used to the new position I'm putting it in. But the back is better than it was, as are my forearms and wrists.

I've started my back exercises and do then twice a day now and will continue -that works for me.

I've bought Anatomy of Stretching suggested on here and I'm waiting for that to arrive.

I too have a history of some back problems and I desperately want to be able to ride my new bike without any significant problems. I need to do things properly to be able to do this.

And like Rooster above, I do those back exercises whilst I'm on the bike and they definitely help.

Do things properly - don't take the risk if you love riding. And if, like me, you're pretty crap at fixing bikes/knowledge of how it all works - then do some research and get a bike fit from someone recommended. I'm much happier now, with that and my exercises every day, even if my back isn't causing me any jip.

good luck