Lower back pain

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verdugist

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So I've noticed I've been getting some consistent lower back pain on descents (max 15-20 mins DH's). I think I'm using the correct "posture" for the attack position which seems to be bent over, arms bent, knees slightly bent, feet in platform position (3 o'clock and 9 o'clock horizontol).

Anybody else experience this and how to relieve?
 
Posture is important... But I know that when my back hurts, I've been lazy with the core exercises. Sit-ups fix back pain on the bike for me. That... And more time in the saddle will build endurance.
 
I just did a lot of resistance training for an hour at the gym at Encore (Vegas) on Friday. Include a ton of ab work. Anyways, perhaps you're right. I did some planks as well which is good for core training. I think I need to revise my workout schedule to drop 1-2 rides per week and substitute with weight training at the gym.

I've been having lower back pain even at rock concerts standing for 2 hrs I need to take advil. Getting old is lame damn.

"Standing up as much as you can for you hard efforts on the trail may take some getting used to but once you train yourself on the basic postures and strategies for standing pedaling you’ll never go back to sitting down all the time again. You’ll find that you will not only have less low back pain but you’ll also be faster on the trail."

http://www.bikejames.com/strength/how-to-fix-the-real-cause-of-low-back-pain-from-mountain-biking/

I try to mix standing and sitting pedaling UH as much as possible. Usually when my butt starts getting sore as well.
 
Faust29 said:
You should have ridden with us yesterday. Your climbing tips could have proven invaluable! :thumbsup:
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I'm not sure who that was directed at but I'd like to ride Whiting Ranch one day. I used to live walking distance to that trail and used to run in there.
 
verdugist said:
I'm not sure who that was directed at but I'd like to ride Whiting Ranch one day. I used to live walking distance to that trail and used to run in there.
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That was for you... It was my sarcastic way of saying, "Put down the book!". Others have mentioned in some of your prior posts that you overthink your riding. I agree... You'll get better the more you ride, as you figure out what works and what doesn't... Not from a book.
 
You are on the right track, but you are leaving out three just as important time consuming steps, the older you get the more important it is if you want any kind of longevity for sports, not to mention quality of your life.
There's a good chance your back pain is due to a simple fix, tightness in your gluteus, hams, calf's and even in your feet, and since you are strength training it is getting pulled in both directions. Stretching (cost NO money), rolling (cost NO money), and massage. Find a good sports massage person although very hard to find, they can probably solve your problem or problems ,without you going to a chiropractor, if you do all three you should be good to go. BTW the rolling would be done inbetween massage, so you don't have to freqent the massage as much to save some money.
 
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hill^billy said:
You are on the right track, but you are leaving out three just as important time consuming steps, the older you get the more important it is if you want any kind of longevity for sports, not to mention quality of your life.
There's a good chance your back pain is due to a simple fix, tightness in your gluteus, hams, calf's and even in your feet, and since you are strength training it is getting plulled in both directions. Stretching (cost NO money), rolling (cost NO money), and massage. Find a good Masuse who works on athletes and they can probably solve your problem without you going to a chiropractor, as long as you stretch and roll your lower body.
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I've been considering massage (my neighbor gets 3 hrs per month). I need to follow up on this action item, thx for reminding me. And yes I try to stretch some, but maybe not enough.
 
gunga din said:
does the massage have a happy ending:p
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He follows this masseuse around from office to office, wouldn't you ?

image.png
 
If it's not every day, than it's not enough, old people are hunched over for a good reason, just sayin :).
gunga din said:
does the massage have a happy ending:p
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Yes! Always! Why go if not? You completly lose the meaning of life if you don't get a happy ending! Oh and why would anyone want to live if there wern't drugs and alcoholism. Long live sex drugs and alcohol, the absolute best thing for mankind.:thumbsup:
 
hill^billy said:
If it's not every day, than it's not enough, old people are hunched over for a good reason, just sayin :).


Yes! Always! Why go if not? You completly lose the meaning of life if you don't get a happy ending! Oh and why would anyone want to live if there wern't drugs and alcoholism. Long live sex drugs and alcohol, the absolute best thing for mankind.:thumbsup:
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Lmao totally rock star level
 
Distractions do work, albeit temporarily...

I used a moto kidney belt for years, usually on longer rides, only on the DH. I will still take it with on longer efforts sometimes. Even the neoprene drug store ones will help. My back seems to get tired before my legs in general, and the support of a belt is relaxing. I have a few different back issues, a pretty effed up back.

If chronic I would get a pro assessment. But even without that, you can benefit from keeping your back strong, staying limber and hydrated, and minimizing prolonged sitting. Bend at the knees when lifting and be back smart. A full squish bike was key for me.
 
Could have more to do with bike set up.....looks like you have your seat slammed back on an offset post and a long stem....so either you are too stretched out on the climbs and you are feeling it more when you are not seated.

Or the bike is too small for you.

img_1051-jpg.10212.jpg
 
mtnbikej said:
Could have more to do with bike set up.....looks like you have your seat slammed back on an offset post and a long stem....so either you are too stretched out on the climbs and you are feeling it more when you are not seated.

Or the bike is too small for you.
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Hey thanks for the feedback on that, I appreciate it. Nobody else told me that yet this summer. But I had a pro bike fit done at Montrose Bike Shop (the basic fit for $50). The fore/aft position all the way pulled back (in the safe range) towards the rear tire. I am ~6 ft tall with shoes so a large frame is supposed to be ok for me. But sometimes I feel like I need to scoot my butt back to get it sitting correctly. The tilt is neutral (and I haven't experimented with that at all).

What is an offset post? The tube below the saddle is set at 4.5.

I know if I climb steep hills sitting for a long time, it can cause the lower back pain but descending can as well. Although I didn't get any back pain this morning for 3.5 mile ride. I don't know.

If you sit at a computer for 40+ hrs a week for years, you're screwing yourself. Humans are not designed to sit. And then you go sit on a bike. Or a couch. "have a seat". lol.
 
I don't know how you can tell from that pic I showed. I'll take some more pics of the saddle area tonite if I remember and post it here. Thanks again.

btw, is it normal for the LBS to adjust the saddle height when the bike is in the shop? I had to pull up the saddle and I'm glad I remembered the bike fit setting.
 
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