General Discussion Triathlon Talk » upper back pain while riding? Rss Feed  
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2006-09-12 3:42 PM

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Master
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Virginia Beach, VA
Subject: upper back pain while riding?
Has anyone experienced upper back pain (between the shoulder blades and base of neck) while riding? I usually get this pain after 50 to 60 min of riding; then it just gets worse. I've been to a bike fitter (FIST) and he's totally stumped as to how to fix this for me. To his credit, he did say he was going to try to talk to some other bike fitters for more ideas. Any thoughts would be appreciated. He took one spacer out from my stem and that seemed to make it worse if that helps anyone out there.

For more info, I have a raod bike with jammer aerobars. I seem to get the same pain riding on either the aerobars or the hoods. I don't generally have pain when I ride the trainer, but I probably sit up more frequently.



Edited by PTinVA 2006-09-12 3:43 PM


2006-09-12 3:50 PM
in reply to: #538404

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Master
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Athens, Ga.
Subject: RE: upper back pain while riding?
Sue, I get pain in my lower back if I don't change positions frequently during a ride. But, then again, I don't have aerobars, yet. Maybe staying in one position is causing your back to cramp up? Hope it gets better soon!
2006-09-12 3:57 PM
in reply to: #538404

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Runner
Subject: RE: upper back pain while riding?
This is only a guess, but maybe you're too tight? Maybe try shrugging your shoulders while your riding, or moving around some.
2006-09-12 4:10 PM
in reply to: #538404

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Subject: RE: upper back pain while riding?
I have the same problem, but mine is related to a pinched nerve as well as weakened trapezius muscles which puts a strain on the upper back/neck area.  Perhaps try some strength training to strengthen the trapezius muscles... and try to move and stretch frequently while riding. 
2006-09-12 4:10 PM
in reply to: #538404

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Subject: RE: upper back pain while riding?
I had that pain / soreness too. It started when i adjusted my seat post. i was putting too much weight on my elbows. Add the spacer back and lower your seat in .25 in increments to find your sweet spot. If it this messes up your leg geometry, you might switch to a longer crank.
I it took me several days to find the right set up. A massage worked well too!!!
Best of luck!
2006-09-12 4:15 PM
in reply to: #538464

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Master
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Subject: RE: upper back pain while riding?
Afrikan321 - 2006-09-12 4:10 PM I had that pain / soreness too. It started when i adjusted my seat post. i was putting too much weight on my elbows. Add the spacer back and lower your seat in .25 in increments to find your sweet spot. If it this messes up your leg geometry, you might switch to a longer crank. I it took me several days to find the right set up. A massage worked well too!!! Best of luck!

The spacer is back in. He really doesn't want to mess with my seat because it's pretty much text book perfect and I have no knee or leg issues while riding. Is it possible to raise my bars up to accomplish the same thing? I'm really lost when it comes to bike issues.



2006-09-12 4:36 PM
in reply to: #538404

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Champion
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Subject: RE: upper back pain while riding?

ALL THE TIME.  Mine takes more than 2 hours to get noticeable though...definitely worse with time.

Raising handlebars/lowering seat...both do the same thing really for the shoulders.  So yes, he could raise your handlebars more.

Like mine though, you might delay it further but you probably won't ever get rid of it.  You can only raise the handlebars so much...

2006-09-12 6:09 PM
in reply to: #538505

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Master
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Subject: RE: upper back pain while riding?
jldicarlo - 2006-09-12 4:36 PM

ALL THE TIME.  Mine takes more than 2 hours to get noticeable though...definitely worse with time.

Raising handlebars/lowering seat...both do the same thing really for the shoulders.  So yes, he could raise your handlebars more.

Like mine though, you might delay it further but you probably won't ever get rid of it.  You can only raise the handlebars so much...

Thanks. At least I know I'm not the only one out there.

2006-09-12 6:25 PM
in reply to: #538404

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Master
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Subject: RE: upper back pain while riding?
I agree with raising the handlebars. Another thing you may want to try is stretching your back prior to and after riding and see if that helps at all.
2006-09-12 9:18 PM
in reply to: #538404

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Subject: RE: upper back pain while riding?
Don't know if this helps or not, but often get pain there early in the season.  Might start about mile 20-30 when I first start riding the road in the spring.  The more I ride, the longer I can go before the tightness starts.  Mid-season, it won't start until 50-60 miles into a ride.  By late season, I am riding painfree.  Just did my first century this past weekend with zero back or neck pain. 
2006-09-13 12:03 PM
in reply to: #538404

Regular
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Subject: RE: upper back pain while riding?
I get very sore afterward in my shoulders and neck, but not during my rides. I have realized that it's because I tense up my shoulders (almost shrugging them). If I consciously think about relaxing them every once in a while, it makes a big difference. I have realized I do this all the time, though, including sitting at my desk at work, but being on the bike exasperates it.


2006-09-13 12:35 PM
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Subject: RE: upper back pain while riding?
Try looking at your rear derailleur between your legs for a few seconds while riding. This really helps me stretch bunched up neck and upper back muscles. Be careful to keep it on the yellow line and not in the ditch though !!!
2006-09-13 12:40 PM
in reply to: #539564

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Subject: RE: upper back pain while riding?
smiley k - 2006-09-13 12:03 PM

I get very sore afterward in my shoulders and neck, but not during my rides. I have realized that it's because I tense up my shoulders (almost shrugging them). If I consciously think about relaxing them every once in a while, it makes a big difference. I have realized I do this all the time, though, including sitting at my desk at work, but being on the bike exasperates it.


I do the same thing (shrug my shoulders)when on the bike. If I can remember to relax them every once in a while, I don't have any problems.
2006-09-13 1:05 PM
in reply to: #538618

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Subject: RE: upper back pain while riding?
PTinVA - 2006-09-12 5:09 PM
jldicarlo - 2006-09-12 4:36 PM

ALL THE TIME.  Mine takes more than 2 hours to get noticeable though...definitely worse with time.

Raising handlebars/lowering seat...both do the same thing really for the shoulders.  So yes, he could raise your handlebars more.

Like mine though, you might delay it further but you probably won't ever get rid of it.  You can only raise the handlebars so much...

Thanks. At least I know I'm not the only one out there.

Yeah, it sucks.  Another poster mentioned that his goes away as the season progresses.  And I think if I rode enough mine would get better too because I think it is just a muscle strain/fatigue issue with "looking up" all the time.  But as I like to stay ON the road and see things ahead of me, I continue to look up.  One of these years I would like to figure out how to completely eliminate it!

2006-09-13 2:26 PM
in reply to: #538404

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Science Nerd
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Subject: RE: upper back pain while riding?
This happens to me, too.  When I had my bike fitting, I was told that I keep my upper body too tense.  I have a tendancy to lock my elbows and that puts strain on my arms and shoulders.  I've been trying to relax a bit more while riding and that seems to be helping.
2006-09-13 3:03 PM
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The Original
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Subject: RE: upper back pain while riding?
That kinda to me also- mostly only from long rides.  But it usually doens't hurt while I'm riding and I don't notice it until the next day.  I get a lot of "knots" or "adhesions" near my shoulder blades- which actually hurt.  I've taken Tylenol and Advil to alleviate the pain.  And my neck and shoulders are VERY tight.  The only thing that I've found to help is to get a post ride massage.  Although that's hard to do after every ride becuase that would burn a hole in my pocket.  I've tried to remind myself to relax more when I'm riding becuase I probably tense up and not realize it. 

Edited by runnergirl29 2006-09-13 3:04 PM


2006-09-13 11:12 PM
in reply to: #539865

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Subject: RE: upper back pain while riding?
Artemis - 2006-09-13 2:26 PM

This happens to me, too. When I had my bike fitting, I was told that I keep my upper body too tense. I have a tendancy to lock my elbows and that puts strain on my arms and shoulders. I've been trying to relax a bit more while riding and that seems to be helping.


This is pretty common, especially if it's windy. When you're dealing with a headwind a lot of people start to hunch down and their neck/delt area stays way too tight. This can cause a lot of neck pain if you're on a longer ride. I know I have this problem as well.
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General Discussion Triathlon Talk » upper back pain while riding? Rss Feed