lower back pain after 90min of riding, how to get rid of it/improve?
08-18-22, 10:08 AM
#51
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08-18-22, 04:31 PM
#52
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Thread Starter
For the fact that you experience pain on hard climbs, is it a discomfort or is it pain? I don't believe it's abnormal to feel pain at some point. When climbing, your body is bent more than when you're riding on flat surface and for a longer period of time. You're struggling with your breath, you're in and out of the saddle often, you wiggle, etc. All of this can result in discomfort after such extensive effort.
1-2 months ago I did granfondo 230km 4000m elevation (3 big climbs), and it was fine, but they weren't steep and i didn't push hard (max 80-81%HRm)
08-18-22, 05:50 PM
#53
Senior Member
I just glanced over a lot of the replies and see a lot of responses advising fit yet the OP stated he has had his bike professionally fitted. So the OP wants to work on back exercises. OK. Nothing wrong with getting stronger, but are we sure the fit is correct?
I did catch one suggestion to get your back flatter. I had a similar thread just a couple weeks ago and posted a pic taken during my last triathlon. Several members told me my reach was too far so I adjusted my bars to bring my reach much closer. That also resulted in more arch in my back. What I can say is that I have noticed significant reduction in the amount of back strain bringing that reach closer and riding with more arch in the back. I think it has to do with the way the lower back muscles are used now as opposed to when my back was straighter.
Just my personal observation.
I did catch one suggestion to get your back flatter. I had a similar thread just a couple weeks ago and posted a pic taken during my last triathlon. Several members told me my reach was too far so I adjusted my bars to bring my reach much closer. That also resulted in more arch in my back. What I can say is that I have noticed significant reduction in the amount of back strain bringing that reach closer and riding with more arch in the back. I think it has to do with the way the lower back muscles are used now as opposed to when my back was straighter.
Just my personal observation.
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08-18-22, 06:01 PM
#54
Senior Member
My thread for reference: https://www.bikeforums.net/road-cycl...ger-rides.html
Now here's a "before" pic
And here's an "after" pic:
Obviously, the "after" pic was staged as I was taking the pic myself with a selfie cam set up, so it lacks the organic-ness of the "before" pic. And it may be subtle, but I can definitely feel my reach is much closer (compare elbow to knee distances) and I have more arch in the back. I think what's happening here is that with the lower part of my back being a bit more vertical where the muscles originate, the work is more natural. In the "before" position, I was trying to get more tucked and flatter, but nobody walks or runs bent over at 90*. That makes for a very odd and strained muscle function.
Just food for thought.
Now here's a "before" pic
And here's an "after" pic:
Obviously, the "after" pic was staged as I was taking the pic myself with a selfie cam set up, so it lacks the organic-ness of the "before" pic. And it may be subtle, but I can definitely feel my reach is much closer (compare elbow to knee distances) and I have more arch in the back. I think what's happening here is that with the lower part of my back being a bit more vertical where the muscles originate, the work is more natural. In the "before" position, I was trying to get more tucked and flatter, but nobody walks or runs bent over at 90*. That makes for a very odd and strained muscle function.
Just food for thought.
08-18-22, 10:29 PM
#55
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My thread for reference: https://www.bikeforums.net/road-cycl...ger-rides.html
Now here's a "before" pic
And here's an "after" pic:
Obviously, the "after" pic was staged as I was taking the pic myself with a selfie cam set up, so it lacks the organic-ness of the "before" pic. And it may be subtle, but I can definitely feel my reach is much closer (compare elbow to knee distances) and I have more arch in the back. I think what's happening here is that with the lower part of my back being a bit more vertical where the muscles originate, the work is more natural. In the "before" position, I was trying to get more tucked and flatter, but nobody walks or runs bent over at 90*. That makes for a very odd and strained muscle function.
Just food for thought.
Now here's a "before" pic
And here's an "after" pic:
Obviously, the "after" pic was staged as I was taking the pic myself with a selfie cam set up, so it lacks the organic-ness of the "before" pic. And it may be subtle, but I can definitely feel my reach is much closer (compare elbow to knee distances) and I have more arch in the back. I think what's happening here is that with the lower part of my back being a bit more vertical where the muscles originate, the work is more natural. In the "before" position, I was trying to get more tucked and flatter, but nobody walks or runs bent over at 90*. That makes for a very odd and strained muscle function.
Just food for thought.
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08-18-22, 11:30 PM
#56
Banned.
If you're standing, try bending forward and down as low as you can while keeping your knees straight and close together (lady in the picture below). Try to get as low as you can.
At some point, you hit a limit and you can't get low anymore, Even if you completely relax your whole body and relax all your muscles, you can't get further down. What's supporting your body weight in that position is your leg bones, spine, and also your calves, hamstrings, and core muscles keeping those bones from bending further under tension in a relaxed state.
Because the core muscles is in relaxed state in that posture, it's not doing any work. If it's not doing any work, it won't get sore and no lower back pain unless you're not used to that position. All it takes is training in that posture to get used to it.
Many, if not, most pro cyclists assume the same lower back arch to support upper body weigh to unload the arms with minimal core muscle effort, to avoid lower back pain. And if you're only making very little or even unnoticeable effort to support your upper body weight, then it also improves riding comfort.
Ofc, the bones alone cannot support your body posture or upperbody weight, the muscles are still employed but in the relaxed state, with little to no workload.
Last edited by koala logs; 08-19-22 at 12:31 AM.
04-13-23, 05:42 AM
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Perhaps this will help clarify my statement:
If you're standing, try bending forward and down as low as you can while keeping your knees straight and close together (lady in the picture below). Try to get as low as you can.
At some point, you hit a limit and you can't get low anymore, Even if you completely relax your whole body and relax all your muscles, you can't get further down. What's supporting your body weight in that position is your leg bones, spine, and also your calves, hamstrings, and core muscles keeping those bones from bending further under tension in a relaxed state.
Because the core muscles is in relaxed state in that posture, it's not doing any work. If it's not doing any work, it won't get sore and no lower back pain unless you're not used to that position. All it takes is training in that posture to get used to it.
Many, if not, most pro cyclists assume the same lower back arch to support upper body weigh to unload the arms with minimal core muscle effort, to avoid lower back pain. And if you're only making very little or even unnoticeable effort to support your upper body weight, then it also improves riding comfort.
Ofc, the bones alone cannot support your body posture or upperbody weight, the muscles are still employed but in the relaxed state, with little to no workload.
If you're standing, try bending forward and down as low as you can while keeping your knees straight and close together (lady in the picture below). Try to get as low as you can.
At some point, you hit a limit and you can't get low anymore, Even if you completely relax your whole body and relax all your muscles, you can't get further down. What's supporting your body weight in that position is your leg bones, spine, and also your calves, hamstrings, and core muscles keeping those bones from bending further under tension in a relaxed state.
Because the core muscles is in relaxed state in that posture, it's not doing any work. If it's not doing any work, it won't get sore and no lower back pain unless you're not used to that position. All it takes is training in that posture to get used to it.
Many, if not, most pro cyclists assume the same lower back arch to support upper body weigh to unload the arms with minimal core muscle effort, to avoid lower back pain. And if you're only making very little or even unnoticeable effort to support your upper body weight, then it also improves riding comfort.
Ofc, the bones alone cannot support your body posture or upperbody weight, the muscles are still employed but in the relaxed state, with little to no workload.
04-13-23, 06:21 AM
#58
Senior Member
If you’re riding 2-3 hrs daily, could it just be that you need a day or two off to rest? A good night’s sleep (or two) and a day of loafing about does wonders for my soreness.
Personally, I have a sore back after my second ‘real’ ride of the season yesterday. But I haven’t done more than a handful of miles since last October, so I’m pretty sure my back just needs to loosen up/readjust. My bike hasn’t caused me any major discomfort the last three years, and I’m more or less the same (+/- a few lbs… usually + each year…), so that’s what I’ll attribute it to. Sounds like you’re somewhere where you’ve been able to ride all winter tho, so maybe not the same concern for you.
Personally, I have a sore back after my second ‘real’ ride of the season yesterday. But I haven’t done more than a handful of miles since last October, so I’m pretty sure my back just needs to loosen up/readjust. My bike hasn’t caused me any major discomfort the last three years, and I’m more or less the same (+/- a few lbs… usually + each year…), so that’s what I’ll attribute it to. Sounds like you’re somewhere where you’ve been able to ride all winter tho, so maybe not the same concern for you.
