Lower back pain

[CantDog]

So lately I've been getting lower back pain while racing. It never happens in training rides, I guess because I can adjust my position more, but during cross races I notice it. Kinda this uneasy feeling, causes me to squirm around some. Bad enough that I think about it while I race.

Any suggestions on what I do? I've road raced on the same bike and in the same position and never noticed any issues.

[snow_slider]

I guess just stretch really well before the race. At race pace, you're probably putting a lot more stress on your lower back due to the highter wattage output.

[Vinman]

stretching good, heat packs good.

those therma care wraps would be a great way to keep the muscles warm during a race especially when it starts getting cold, like now.

[CantDog]

So heat the area before the race? And particular stretches I should do?

I've started using embrocation products on my legs and arms, I guess its logical that I want my back to stay warm and loose during the event as well.

[m1e448]

I've had the same problem this season towards the end races on my mountain bike that were around or over 40 miles in length. I'm not sure why it happens. I can understand it makes you mad because you think you've got your bike all dialed in and all of the sudden, something just doesn't feel right. I've always blamed it on not having a strong enough core, and figure I'll just have to do more core work for next season. Your back could be getting cold or jarred forom dismounts hurdles etc in cross. Cross is a lot different than logging "comfy" miles on the road.

[Vinman]

make sure to stretch the hammys and hip flexors really well. Both have a major impact on low back flexability, especially the hip flexors. Since we ride all hunched over, the hip flexors can tend to become tightened over time.

The nice thing about the thermacare wraps is that you could wear it during the whole race to stay warm. You can get a box of 2 or 3 for like $8.

[YoEddy]

For me the problem arose from sitting on my arse all day long and having overly developed quads compared to the hamstrings (hip flexors come into play there too). I could stretch until the cows came home, but my lower back would eventually suffer on brutal rides or races (especially mtn).
What worked for me was lots of core exercises, and strengthening the hammies with deadlifts. I would say the lifting was more beneficial than the core exercises. No more back issues.

[yentna]

Definately strengthen your hamstrings - weak hams make your low back overcompensate. Also weight training / exercise ball work for core. Both abs and low back exercises for balance, stronger core, stability, etc. For good stretches:

on hands and knees, alternately arching and bending your back like a cat
on back, pulling knees to chest and rocking back and forth on spine
standing, grab right wrist with left hand and pull your arm across your chest and down until you feel the stretch in your lower back and ribs.
bridges
massage

(I had a nasty car wreck that led to a badly sprained back, which has never fully recovered. Years of therapy later, the only thing that keeps me in place and in minimal pain is strengthening my core and hams and stretching regularly. Couldn't run/jog for a long time due to aggravated pain, but after working out my back for a while, I can run again. Still hurts, but not badly anymore.)

[Telephil]

I've had that EXACT problem and like you, only in intense races or training rides, especially when I'm doing a lot of climbing. I went to a chiropractor quite a bit last year, and as controversial as those guys are, it really helped. My lower back was just super stiff so he was able to loosen it up a bit. This season, I'm really working on core strengthening while my back is loose, that's the key for me anyway, in addition to stretching.

[CantDog]

Definately strengthen your hamstrings - weak hams make your low back overcompensate. Also weight training / exercise ball work for core. Both abs and low back exercises for balance, stronger core, stability, etc. For good stretches:

on hands and knees, alternately arching and bending your back like a cat
on back, pulling knees to chest and rocking back and forth on spine
standing, grab right wrist with left hand and pull your arm across your chest and down until you feel the stretch in your lower back and ribs.
bridges
massage

(I had a nasty car wreck that led to a badly sprained back, which has never fully recovered. Years of therapy later, the only thing that keeps me in place and in minimal pain is strengthening my core and hams and stretching regularly. Couldn't run/jog for a long time due to aggravated pain, but after working out my back for a while, I can run again. Still hurts, but not badly anymore.)

Great, Ill give these things a try. I plan on starting a lifting regime once this season ends in a month or so. I realized after reading the replies that I also noticed the problem in a mountain bike race this fall, so it seems the type of riding has a lot to do with it.

[lph]

roman chair.

not sure what vinman thinks of these but they help me tremendously.

[Vinman]

all good advise. As for the roman chair ( you're talking about a back hyper extension right?) as for back hypers as long as you have a healthy back I would say go ahead and do them. I've done them in the past but would not put someone with disc related or facet joint related problems on one.

[lph]

all good advise. As for the roman chair ( you're talking about a back hyper extension right?) as for back hypers as long as you have a healthy back I would say go ahead and do them. I've done them in the past but would not put someone with disc related or facet joint related problems on one.

yeah, i have on disc herniation, but otherwise healthy.

I know some people use the 45 degree back hyper for rehab.

I have tried doing all kinds of lower back strengthening exercises on one of those big exercise balls and it just doesn't work as well for me.

[crashnburn'd]

If it were me, I would just stop riding road bikes.




sorry... I held off a whole day, but couldn't any more.

[CantDog]

If it were me, I would just stop riding road bikes.




sorry... I held off a whole day, but couldn't any more.

Same thing happened on a mountain bike.

Plus its not a road bike, its a cyclocross bike. Bitch.

[crashnburn'd]

Maybe you should take up another sport. Volleyball perhaps?

[CS]

I've never gotten lower back pain riding dh. Consider that.

[lph]

I've never gotten lower back pain riding dh. Consider that.

This is a great point. The geometry on a DH/FR bike is such that I no longer have back pain while riding. On roadbikes and race oriented XC bikes, that stretched out, bent over geometry is hell on your back, while the upright riding position on DH/FR bikes is very back friendly.

I am actually thinking about getting rid of my trek roadie for a specialized roadie that has a more laid back upright geometry.

[crashnburn'd]

Cant - I'll sell you my dh bike and you can lace the thru axle hubs to some roadie wheels and race it. Back problems solved.

[m1e448]

Cant - I'll sell you my dh bike and you can lace the thru axle hubs to some roadie wheels and race it. Back problems solved.

Thats almost as bad as riding a recumbment.

[Telephil]

Thats almost as bad as riding a recumbment.

almost is correct.

[CantDog]

With a properly fitted road bike you shouldnt hav any back pains. I find its more comfortable to ride something stretched out than a bike with really slack geometry.

[crashnburn'd]

Think of all the places you could pass people if you bought it though.

[CantDog]

Maybe you should just give it to me, and then Ill tell you if i like it.

[Vinman]

I'm sure the extra 12or 14 lbs of bike that he'd be lugging around would be great for having a speedy time. But then again being able to ride over obstacles would have its advantages.