Newbie with Lower back pain!?!
- Thread starter Milzy
- Start date
Page may contain affiliate links. Please see terms for details.
Matthew_T
"Young and Ex-whippet"
- Location
- Prestatyn, North Wales
I still get back pain. Doesnt matter what position I am in, I will still get it after about 3 hours on the bike.
Blurb
Über Member
- Location
- Somewhere on the Edgware Rd.
If the bike is the right size for you and are generally fit, then building up your core strength is what I'd try first. Do some searches for core strength exercises. I found just 15 mins of basic workout a day did wonders.
Ccchicane
Active Member
Don't forget to stretch! Cycling locks you into one position for long periods of time, so stretches are recommended, try and do a 10 minute stretching routine every day and you will certainly feel the benefit, graham obree gives a useful stretching routine in his book "the obree way" having said that, core strength is also very important and more longer rides train your body to handle the stresses associated with cycling
Lanzecki
Über Member
- Location
- A Boreen, Ireland
Moving around on the bike can help. Stand up for a little while. Move around be free and at one with your bike.
Boris Bajic
Guest
It happens to everyone. 6 hours is a long time.
1. get the bike set up right. I don't necessarily mean professionally, but get the seat (height and fore-aft) and the bars (height and stem length) in about the right place. I do my own static fit, using heel on pedal and then a plumb line from under my knee cap. Stem length adjusted to make front hub invisible when I'm on the hoods.
2. Do what the others say above... Do some core-muscle and flexibilty stuff. Nothing too major, but slowly build a little strength and flax.
3. Give yourself the option to move your arse on the saddle and your hands on the bars. Between those two, you'll have the chance to stretch your back.
4. And this sounds absurd but can be surprisingly effective. If your back feels stiff, ride along pushing your arse backwards and feeling as if you are arching your backin a really exaggerated way. Arms straight, hands on hoods, arse to rear of saddle and shoulders back - to sort of make a parabola of your spine. You'll feel slightly silly, but it will sort your back out in no time.
1. get the bike set up right. I don't necessarily mean professionally, but get the seat (height and fore-aft) and the bars (height and stem length) in about the right place. I do my own static fit, using heel on pedal and then a plumb line from under my knee cap. Stem length adjusted to make front hub invisible when I'm on the hoods.
2. Do what the others say above... Do some core-muscle and flexibilty stuff. Nothing too major, but slowly build a little strength and flax.
3. Give yourself the option to move your arse on the saddle and your hands on the bars. Between those two, you'll have the chance to stretch your back.
4. And this sounds absurd but can be surprisingly effective. If your back feels stiff, ride along pushing your arse backwards and feeling as if you are arching your backin a really exaggerated way. Arms straight, hands on hoods, arse to rear of saddle and shoulders back - to sort of make a parabola of your spine. You'll feel slightly silly, but it will sort your back out in no time.
Blurb
Über Member
- Location
- Somewhere on the Edgware Rd.
Agree about moving about when riding. I'm constantly fidgeting between hoods, top, drops, standing up and this keeps your whole body changing, reducing the chance for fatigue to set in. I did 100km at the weekend and came away without any aches or pains, just a bit cream crackered, and I'm in my late 40s. I still class myself as a newbie 
