back pain on the bike

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2011-07-07 12:20 PM


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Subject: back pain on the bike
I am training for an olympic distance tri.  I just bought a new road bike.  After about ten miles on the bike, my lower back is killing me.  Any suggestions?

2011-07-07 12:58 PM
in reply to: #3584876

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Subject: RE: back pain on the bike
Did you have it fitted by the LBS?  Were you using a road bike before?  Where is the back pain?
2011-07-07 1:00 PM
in reply to: #3584876

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Subject: RE: back pain on the bike
Could be fit. Could be fitness.
2011-07-07 1:01 PM
in reply to: #3584952


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Subject: RE: back pain on the bike

I got the bike at a local bike shop and they made a recommendation based on my height, leg length, etc.  I thought that was "fitting."  Before this I was just spinning, so this is my first real road bike.  I am sore all across my lower back and it goes away right after I get off/stand up/stretch.

 

2011-07-07 1:34 PM
in reply to: #3584876

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Subject: RE: back pain on the bike
I have tended to experience back issues on longer rides, especially when there are more uphills. I never have back problems when I'm riding hard on the trainer, so I think that it's related to poorer posture when working the hills. But I recently had my road bike re-fit when I was buying a tri bike, and after the saddle was raised I've found that my back pain is noticeably reduced.
2011-07-07 2:05 PM
in reply to: #3585042


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Subject: RE: back pain on the bike

Thanks Colinphilips.  That was helpful.

2011-07-07 2:44 PM
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Subject: RE: back pain on the bike

Getting my bike fit was some of the best $$$ I ever spent and I wasn't even having any pain/fit issues when I did it. 

That being said, after about 5 months OFF the bike I am noticing some back pain I never had before (esp on the trainer).  I'm pretty sure for me, it's fitness (and an impromptu 44 mile ride on Sun) and it will subside as my miles increase.

It definitely took some time to get over all the initial aches when I got my bike. You could ride some more and see if it starts to decrease but if you are able to get your pike properly fit it does help.  I also got a little faster with a better fit  
2011-07-07 3:35 PM
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Subject: RE: back pain on the bike
sorry i dont have a definitive answer for you.  All i can tell you is I am in the similar boat, my bike fit was very rudimentary compared to many. I am not saying my fit is off that much but I am sure it could be better.  I get back pain after 25-30 miles on the bike , right side and when I am on the down stroke with that leg it feels worse...as soon as I get off the bike I feel 100 percent better within 15 seconds....i do get the same pain when I sit on a hard chair for awhile too.........I think for me it is a conditioning issue, I am fit and have done decent mileage in the saddle but since I was so concerned with my swim before my last race I neglected it.....I have been apprehensive to spend 350 for a computerized bike fit till I am absolutely sure its not a conditioning issue....so again I may not have added anything new to your problem but hope you get it worked out
2011-07-07 3:52 PM
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Subject: RE: back pain on the bike

My "fitting" that I did myself involved taking pictures of myself on a trainer at full leg extension in the aero bars. From there I imported the image to AutoCAD to measure the angles mentioned in this article http://www.slowtwitch.com/mainheadings/techctr/bikefit.html . I suppose you could also print the picture and use a protractor or even "eye ball it" GAHHH! but wheres the fun in that.

 

For what its worth I still do get a little bit of back pain on some rides.



Edited by DaveL 2011-07-07 3:55 PM
2011-07-07 4:18 PM
in reply to: #3584876

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Subject: RE: back pain on the bike

I agree with others on getting a proper fit.  What you had was not really a fit.  Lower back pain can be the result of being too stretched out.  This can be fixed by either shortening your stem and/or adding spacers to raise your bars.  But this may require other adjustments to compensate.  Saddle position is another area to look at.  A fitter should be able to help you with these.  It also sounds like you may just need more time in the saddle.  It will take some time to get used to a new position.  I would also look at your riding style.  ex. What is your normal cadence when you ride?  do you like to "mash" big gears?  These can all effect your back.  Until you build strength, you are better off spinning at a higher cadence and not "mashing".  

2011-07-07 5:41 PM
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Subject: RE: back pain on the bike

A good bike fit and position and some core body exercises to help develop the muscles around your lumbar region to stabilize your pedal stroke against your torso.

You can't fire a cannon from a canoe. You need a strong core to stabilize against the resultant forces of a powerful pedal stroke.

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