General Discussion Triathlon Talk » Lower back soreness during bike Rss Feed  
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2005-07-17 5:49 PM

Regular
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Boston. MA
Subject: Lower back soreness during bike
Anybody encounter soreness in the lower back while biking? Usually standing up on the pedals and stretching relieves it for a short while but I am trying to find out what the cause may be and if there are any solutions. It doesn't affect my transition at all. Kind of weird........


2005-07-17 6:25 PM
in reply to: #200416

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Expert
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Lafayette, CO
Subject: RE: Lower back soreness during bike
Not any more - the solution is to strengthen your core.  That doesn't mean just do crunches, you have to work your lower back, too.  Back extensions, "supermans", etc will help you eliminate that back pain.
2005-07-17 6:50 PM
in reply to: #200416

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Elite
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Bay Area, CA
Subject: RE: Lower back soreness during bike
Yep, agree with joeinco, you need to add some core strength to your routine.  Also, work on changing your position on the bike slightly from time to time.  It's hard on your body to be stuck in the same position for a long time.  I think biking tends to be hard on the lower back as well, because you usually ride in a bent over position.
2005-07-18 6:42 AM
in reply to: #200416

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Subject: RE: Lower back soreness during bike

I get the back soreness. In addition to building core strength, you more than likely have tight hamstrings and hips. Doing a lot of stretching in the form of yoga and always being conscientious of stretching after a bike workout and during the day helped me.

I know that I do have tight hammys and poor lower back core strength. I can ride my trainer on a level surface and big gears til my legs break without any back pain, but as soon as I am out on the road on the rolling hills here, my back starts complaining. I have to get thru my long rides changing positions a lot!

Lastly, the more obvious fix may be just your bike. Ensure you have the correct saddle height and tilt.

Good luck! It sucks when your legs tell you to GO, but your back says NO!

2005-07-18 7:10 AM
in reply to: #200688

Pro
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Andover
Subject: RE: Lower back soreness during bike
Are you on a new bike? New saddle position, aerobars, stem?

If you're not used to riding aero, try raising your bars/stem until you get used to the position then you can go lower. And, as others have said, strengthen the core.
2005-07-18 11:04 AM
in reply to: #200416

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Elite Veteran
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Northern Va/Metro D.C.
Subject: RE: Lower back soreness during bike
i agree with all of the above.

btw, very important-are you fitted to your bike? often times, that solves 99.9% of the problem with stem, saddle adjustments, etcs.


2005-07-18 1:05 PM
in reply to: #200416

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Champion
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Ottawa, Ontario
Subject: RE: Lower back soreness during bike

I suffered, and still do, from lower back pain for years.  And, for years I rode a 56cm bike.  The last bike I bought, I was fitted for and it turns out that because of my long upper torso, I was advised to get a 58cm bike with a 130mm stem!  Low and behold! That nagging back pain while I ride is gone.  I still have back problems stemming from other sources but at least now it is not exacerbated by cycling. 

Perhaps your problem is more deeply rooted ... perhaps not!  Your best bet is to have a professional fit you to see if you need a longer cockpit on the bike.

2005-07-18 1:48 PM
in reply to: #200416

New user
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Subject: RE: Lower back soreness during bike
I have that same problem. I've been told to strengthen my core and yes I'm fitted. Trainer riding is no problem for me either. One thing that helps along with core muscle strengthening is to make sure your entire upper body is limber while your riding. If you notice that you kinda have trouble keeping a perfectly straight line while riding this is a sign that your upper body may be to stiff. Just limber out.
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