I am a 56 year old, cycling for about 3 years, 2 ironman
finishes, some shorter races. Have always had lower back pain as my limiter on the bike (i sometimes have to get off and stretch after
30 - 40 miles, and then every 10 or 20). Build ride distance up over the season from about 40 to 100+.I have been able to reduce the pain over the years by doing a variety of lower back stretches, lower body strength work and getting miles in the saddle. Believe I have a good bike set up, was done professionally and am quite comfortable except the back. Wonder if there is anything else i should be doing?
Any position on the bike that contracts or retracts the natural curvature of the spine will be a problem for you. My only suggestion is to switch to a recumbant bike, which will provide the support you will need, and result in much less back pain.
I have lower back pain as well from a car accident. I have found the exercises on this site amazing, as well as there whole philosophy! [http://www.nmpi.com/exercises.htm] good luck.
I just did the MS150 city to the shore and I noticed it more this weekend than any other. It seems whenever I climb I get the lower back pain then it goes away when Im back on the flats again. Even when Im really ahmmering on flats my back doesnt tighten up. Any ideas why its only on climbs.
You have back pain on the climbs because you are using yoour glutes more on climbs. They attach to lower back muscles and can cause pain. I have also had piriformis syndrome. This is a muscle on the hip close to the glutes. Since having injections by a sports med doc I have not had as much pain. You might want to do strecthing for the hips (such as the worlds greastest stretch) This will stretch your IT band and hips.
I would look into trying more core/ab training. Cycling can cause an imbalance as your hip flexors and back tend to get worked more directly than your abs.
Sometimes back pain is caused by weak abs being overcompesated by the back muscles. Yoga is great to help balance the body if you are serious cyclist.
Hope that helps.
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