My back, my poor back

[DDE]

Ok not just my back but a couple of ailments I need to sort.

So I'm back in the saddle after 4/5 month hiatus due to broken bike/winter/darkness/lazy etc.

Now despite my Cannondale sitting in the bike shed at work over this time I was surprised to find it still running pretty well so have cycled every day to and from this week, about 100 miles.

Hasn't been too bad, but I notice a fair degree of back pain. Seems to change depending if it's on way there or way back from work. On the way in its often localised back pain at the point where the upper back meets my neck. The sort of pain that makes me want to move my neck around in circles to alleviate (with mixed results). The one on the way home is the killer. I get a full (often dull) aching sensation in my lower back. Makes it uncomfortable to pedal hard. Stopping at lights is a relief because I can get off and stand up straight, and arch my back, giving me some reflief. Though it usually quickly returns once back on the back.

Full disclosure:
- I sometimes carry a backpack. Though this week it has been fairly lightweight, clothes only. I worry for the day I'll have to take my laptop home though (been avoiding it this week). And even if I get a pannier and rack (contemplating) I've heard lots of horror stories about them shaking laptop hard drives into oblivion. So I think a backpack is going to always be a necessity at least some of the time.

- I'm not yet riding clipless. Not sure if this is relevant but I think poor peddling technique brought about by using flats could be inter-related. Still not sure on this one.

- I think the bike is perfectly well set up for me. Had a professional bike fit done alongside a service. And it feels 'right'. At least until the pain kicks in and then I wonder.

- My posture at work probably isn't great. Sit in an office chair all day and like to slouch and move around in it. Decent office chairs btw, fully adjustable, but I probably don't sit too well in them.

What do people suggest to make it better? What worked for you? Why's it different on way in and that back?

Finally, it's not just my back but my poor perineum too. I think this is friction issue between my cycle suit and my bare flesh. I'm also tempted to get a new saddle moulded to my arse. Where is the best place to get this done in London (S, SW preferably please)? What other solutions are there to crippled arse syndrome?

Cheers.

 

[vickster]

You can't get a saddle mounded to your arse but you can get one that is the right width, a cut out may help. Go to the specialized store in Kingston or better to Sigma in Hampton wick who have a range of brands as well as Specialized. Do you have decent quality, well fitted shorts, do you use chamois cream while riding and Sudocreme for post cycling soreness?

The neck pain may well be down to poor posture, tight muscles, some latent injury. Try some stretching. If it continues, physiotherapy may be the answer. There's an excellent physio based in Putney specialised in cycling. Maybe your bike doesn't fit you as well as you think especially if the fit was done a while ago, when you were at a different stage of fitness , this physio can help you with that too. How was the fit done, alongside a service doesn't sound like it was of the thorough type that takes at least an hour and uses technical gizmos usually

I can't imagine your laptop will suffer if it's packed in clothes and in a well fitting padded sleeve

But your neck may, especially if you come off with a lot of weight on your back. At the very least, make sure you have a a proper backpack with chest and waist straps

 

[coffeejo]

Warning: medical advice from randoms on the internet is as useful as a chocolate teapot, except you can eat one of those...

Having said that, I was getting back pain last year, especially after too long on the hoods. I checked the set up of the bike and once I was happy that nothing had changed, looked at other factors and yes, posture was the cause, especially as a lack of cycling had led to more time on the sofa. Thanks to some physio exercises but mainly common sense when it comes to how I sit down, using the laptop at a desk instead of slouched on the sofa, etc, I now only get problems when I slip back into old habits. Incidentally, I replaced my old sofa and that's made a massive difference.

Now, where's my chocolate teapot? It's nearly lunchtime and I'm feeling peckish...

 

[al-fresco]

I can't give any advice on your back pain - I do have back pain when I stand or walk but not when I'm on a bike. As for your bum - in the words of Surly "the more you ride the less your ass will hurt." I've given up on padded shorts for rides of less than 100 miles and I've never bothered with creams at all. If you regularly ride 100 miles a week, you'll soon acclimatise.

 

[Archeress]

I commuted by bike to university with my laptop in a laptop pannier without any issues. I think as long as it's an appropriate pannier your laptop should be okay. My laptop pannier is from the Dutch company Fast Rider, so they should know a thing or two about commuting with laptops.

http://www.jejamescycles.co.uk/fastrider-ladies-laptop-rear-pannier-bag-green-tea-id70500.html

Archeress

 

[mjr]

Not heard the old hard drive shake story for years. How's that going to happen if it's powered down correctly with the heads parked and in a made-for-the-task padded bag?

Sort your office chair out. Your cycling time is dwarfed by it. I like KAB.

Nothing stops good pedal style with flats but you'll need someone to watch you to see if you're hurting yourself.

Can't really advise on saddle as I ride unpadded (can't stand the front pad seams, plus mild latex irritation) and everyone is different but remember that perineum pressure is often a result of padding in the wrong places, whether that's a too-soft or misshapen saddle, or a stodgy pad, or something else. Measure your bum or get a shop to do it, then buy saddle and/or pad to fit.

Finally www.SheldonBrown.com/pain.html

 

[Dogtrousers]

What hills are there on your route? This could be significant (or indeed a total irrelevance)

Seems to change depending if it's on way there or way back from work.

I can get back pain riding up big hills. (Or I used to. Come to think of it I haven't had it recently)

I honestly don't think you'll get anywhere nearer knowing the details of your problem from this thread. Which isn't to say that it won't provide some useful food for thought.

 

[fossyant]

4-5 months off the bike. Your back isn't used to it. I had a period of time where I hadn't ridden as much due to work, then started to find 20 miles or more I would get sore on my road bikes.

This will go slowly, but don't push it.

I'm currently back to square 1. Can just about ride my MTB for an hour comfortably (canal/coastal path) but haven't yet tried the road bikes (way too much stretch). I've been off the bike 5 months, but I 'broke'' my back.

 

[KneesUp]

Shut your laptop down rather than let it sleep and it'll be fine as others have said.

 

[DDE]

Cheers for the advice.

Maybe I'll just start carrying the laptop in a pannier. It's only a work laptop so what's the worst that can happen. It breaks and I get a new one.

Think there's a variety of things I can work on. Probably need to tackle the bike fit question once and for all as a priority. And if that doesn't fix it, then start looking at other things.

My bank balance probably can't stretch to physio at the moment but I'll definitely consider it if it continues. A few one off sessions can't hurt anyway. Especially as this is starting to ruin my enjoyment of something I love (and about the only exercise I get these days!)

@Dogtrousers No major hills on my route (I'm a London commuter). There's a moderate climb on my route in but none on way home so don't think hills are a factor.

My commute is about 11 miles and I notice the dull lower back pain happening at the halfway point on the home leg, nearly every time. I know exactly where I'll be on the route when it will kick in (Hammersmith bridge). It's almost psychological. I expect it to come on there now and sure enough I start to feel it.

 

[Katherine]

Also try Pilates classes for stretching and mobilising your spine. It's also good for building core strength which will help support your back.

 

[ayceejay]

Many lower back problems actually originate in the legs, sitting all day will shorten your hamstrings and so will cycling, perhaps some stretching during the day and when you get back home will help.

 

[fossyant]

If you have a bad back you can get physio free on the NHS, just go to your G.P and ask to be referred.The wait here was about a month. .

Oh no you can't. Don't bank on the NHS. I was referred for physio by my spinal consultant. 1 appointment every 3 weeks, for 3 occasions then signed off. My back was getting worse as the damage from the accident had caused my back muscles to over react to the broken spine. The NHS physio will talk to you for 5 minutes and give you a few stretches. This is after major spinal fractures. In patient care is great, but you are on your own outside of it. I have never had suitable NHS physio. I've always had to pay to get some decent treatment.

Absolute waste of time. Just one session with a private physio, who did hands on treatment, I was like a new man. Work is continuing, and it's not cheap at £40 a go. NHS physio is useless. The NHS physios don't have time for hands on treatment. Back problems are often related to muscle and fascia swelling caused by injury, poor posture etc. It's a vicious circle. Swelling, pain, rest, swelling, pain.

A good physio can break the pattern. Google some low impact stretching. Very small movements can have good benefits - I'm on a regime of small stretches.

 

[vickster]

The wait for NHS physio is 8-12 weeks in my part of S/SW London if a non urgent/acute case (I would expect similar for the OP)

If you are having trouble primarily when cycling and it isn't affecting your daily function, an NHS physio will likely be of limited use.
They are mainly there it seems to get you back on your feet after injury or surgery, not for any sort of potentially lengthy rehab back into sports or recreational activity. If the latter is the aim (as seems to be here), a physio with a specialism or strong interest in that sport/activity is useful, hence my suggestion of a specialised physio in the OP's area (who I know to be very good regards cycling).
FYI, she charges around £40-50 a session from memory (more for the initial hour) and around £90 for an on bike assessment. I found that much more useful for me than a prior Retul fit than cost £150 as she had taken time to examine and treat prior to that fit, and thus understood my specific issues (although to be fair she changed almost nothing vs the Retul fit so it wasn't far off)

All physios are not created equal, so take time to choose the right one for you

If it's not that much of a bother, try some regular stretching at home and see if riding more often over the spring and summer helps

 

[vickster]

Many lower back problems actually originate in the legs, sitting all day will shorten your hamstrings and so will cycling, perhaps some stretching during the day and when you get back home will help.

As well as tight glutes and calves, again often a weakness in cyclists (and people with a sedentary job/lifestyle)