Lower-back soreness - Chicagoland Sportbikes
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post #1 of 22 (permalink) Old 08-23-2011, 09:03 AM Thread Starter
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Lower-back soreness

Since I started riding longer distances I've noticed the next few days after a ride my lower back gets pretty sore. I have bolt-on aero-bars and I spend most of my time riding using them so I thought it might be that, but the other day I went on a slow ride with the fiance and didn't use the bars and my back was still a little sore.

What's up and how can I fix it?

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post #2 of 22 (permalink) Old 08-23-2011, 09:09 AM
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proper posture, and hold yourself up with your core.

You are slouching.

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post #3 of 22 (permalink) Old 08-23-2011, 09:20 AM
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post #4 of 22 (permalink) Old 08-23-2011, 09:46 AM
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Based on some other posts, you do a lot of running, right?

+1 to tripod's comment.
Do you do core exercises as well? weak muscles on the back, stomach and sides can contribute to soreness after rides. (unless this is pain, not soreness?)
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post #5 of 22 (permalink) Old 08-23-2011, 10:07 AM
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Core exercises and stretching, particularly hamstrings. And more riding. That's about it. This is assuming your bike fit is pretty close.
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post #6 of 22 (permalink) Old 08-23-2011, 10:12 AM
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Regular stretching, specifically legs and back, has made a world of difference for me.

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post #7 of 22 (permalink) Old 08-23-2011, 10:45 AM Thread Starter
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Rock climbing is a fantastic core workout, but historically I've neglected doing back exercises. Guess I'll start those while at the gym. Anything in particular you recommend?

I'll try to flex more while riding and do a lot more stretching.

I think my bike is fit pretty close, the guy at Spokes adjusted things. I was hoping someone on here would say, "Chills, bolt-on aerobars suck. You need a bike that has them built in and is designed for that posture." Then would recommend something to me in the $1400 price range.

Never a bad time to climb... unless the weather is really horrible, and then you climb inside!

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post #8 of 22 (permalink) Old 08-23-2011, 11:00 AM
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I will agree with the Core statements above...

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post #9 of 22 (permalink) Old 08-23-2011, 11:45 AM
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post #10 of 22 (permalink) Old 08-23-2011, 02:15 PM
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Quote:
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Rock climbing is a fantastic core workout, but historically I've neglected doing back exercises. Guess I'll start those while at the gym. Anything in particular you recommend?

I'll try to flex more while riding and do a lot more stretching.
bingo, chills.. a few years ago i was getting crazy pain in my lower back. i thought it was impossible with the climbing,etc i was doing. doc said the stomach muscles were in fine shape (nobody was using the term 'core' yet) but i'd neglected to do much, if anything to strengthen and loosen up the back. front stronger than the back: imbalance and pain.

some pilates exercises helped me

i'll catch ya at VE sometime

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post #11 of 22 (permalink) Old 08-23-2011, 02:24 PM
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Do you have a huge racey racer drop from your seat to your bars?

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post #12 of 22 (permalink) Old 08-23-2011, 02:36 PM Thread Starter
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Originally Posted by ramenboy... View Post
bingo, chills.. a few years ago i was getting crazy pain in my lower back. i thought it was impossible with the climbing,etc i was doing. doc said the stomach muscles were in fine shape (nobody was using the term 'core' yet) but i'd neglected to do much, if anything to strengthen and loosen up the back. front stronger than the back: imbalance and pain.

some pilates exercises helped me

i'll catch ya at VE sometime
Yeah, strong abs from those funky routes Rufio puts up but I never did back exercises.

FFC has pillates classes, gotta see what time they are.

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Do you have a huge racey racer drop from your seat to your bars?
Nope, I'm not that cool. I want a bike like that!

Never a bad time to climb... unless the weather is really horrible, and then you climb inside!

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post #13 of 22 (permalink) Old 08-23-2011, 02:44 PM
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Ok, just thought I'd ask since I have a dorky setup of flat seat to bar drop. Anything lower makes my back hurt. I have constant lower back pain to begin with, and a weak core, and cycling actually makes my lower back feel better.

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post #14 of 22 (permalink) Old 08-23-2011, 04:50 PM
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post #15 of 22 (permalink) Old 08-23-2011, 07:50 PM
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Pedal in a higer gear until your back muscles acclimate?

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post #16 of 22 (permalink) Old 08-24-2011, 11:55 AM
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good stuff here, you can also try not using the aero bars for a week or two and see if it helps.
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post #17 of 22 (permalink) Old 08-24-2011, 11:59 AM Thread Starter
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Crunches on an Inversion Table!
Plus you can get your fiance on it and watch what it does for her boobs for entertainment.
Excellent idea!

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Pedal in a higher gear until your back muscles acclimate?
I can only go one gear higher than I normally do, but then I'd loose speed.

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good stuff here, you can also try not using the aero bars for a week or two and see if it helps.
Ha! That would make me slower. I actually didn't use them on Sunday and I was still a bit sore, though not as much.

I started doing lower back exercises today at the gym after weight lifting. We'll see if this helps.

Thanks for the tips and advice everyone.

Never a bad time to climb... unless the weather is really horrible, and then you climb inside!

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post #18 of 22 (permalink) Old 08-24-2011, 12:46 PM
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If you are concerned with speed, you must be hammering it. If you are, the higher the force you put into the pedals will transfer more force to your back. You can either ride easier, give your back time to acclimate to harder efforts, or work your core. Stretching is a must no matter what.
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post #19 of 22 (permalink) Old 08-24-2011, 12:55 PM
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lower back soreness, hammering it, transfer more force to your back... i mean c'mon, does it really get any gayer than this? throw in some spandex and you're set for coming out party!
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post #20 of 22 (permalink) Old 08-24-2011, 12:57 PM Thread Starter
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I think it is that I'm pushing myself quite a bit on these longer rides (for me is 25-35 miles). I'm pushing more than those particular muscles are able to keep up, so I'll need to help them develop.

I did the exercise where you get on that machine, hook your calves on some pads, and bend at the waist then back up. I could definitely feel the same muscles working that I do when I'm riding.

Never a bad time to climb... unless the weather is really horrible, and then you climb inside!

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post #21 of 22 (permalink) Old 08-24-2011, 01:06 PM
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Quote:
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I think it is that I'm pushing myself quite a bit on these longer rides (for me is 25-35 miles). I'm pushing more than those particular muscles are able to keep up, so I'll need to help them develop.

I did the exercise where you get on that machine, hook your calves on some pads, and bend at the waist then back up. I could definitely feel the same muscles working that I do when I'm riding.
If you're having lower back pain while going for rides in the forest preserve, try being on top for a change.

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post #22 of 22 (permalink) Old 08-24-2011, 01:43 PM
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lower back soreness, hammering it, transfer more force to your back... i mean c'mon, does it really get any gayer than this? throw in some spandex and you're set for coming out party!
There is nothing like shifting your ass to the back of the saddle, hammering it until you can't breathe, and watching all the guys get jealous of your performance.
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