Lower back pain problems

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Lower back pain problems
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Posted: Jan 16, 2019 at 17:07 Quote
theridelife wrote:
I'm a physical therapist that works primarily on bikers.

I would say to check your core strength and to add in more exercises. Also pay attention to what muscles fatigue the most when riding.

As someone mentioned earlier... hamstring length and more importantly the ability to do deadlifts are key.

Thumbs up, building up core strength will relieve you from lots of annoying pains.

Posted: Jan 17, 2019 at 6:21 Quote
I was a lifter before I started riding and can do lots of volume in the gym.I would say if all you want are strength benefits pick the Deadlift,Squat and Bench Press and learn how to lift without a weight belt.Unless your lifting serious weight a belt will just make your core weaker.I would watch Bike James or Athlean X on You Tube to get an idea about correct form and execution of exercises.Also,don't waste your time on foo foo exercises that most people that have no clue are doing in the gym.

Posted: Jan 19, 2019 at 23:13 Quote
theridelife wrote:
I'm a physical therapist that works primarily on bikers.

I would say to check your core strength and to add in more exercises. Also pay attention to what muscles fatigue the most when riding.

As someone mentioned earlier... hamstring length and more importantly the ability to do deadlifts are key.

I can verify this one. I read a while about deadlifts when I was having back pain. It took maybe 3 weeks of proper lifting and boom gone for years now

Posted: Feb 12, 2019 at 2:39 Quote
I have been riding lots in the last 12 months and developed lower back pain.

I thought it was a combination of an old snow boarding injury, riding and day to day life (like picking up a baby!).

So I went and had a few sports massages, which helped short term, but didn't solve the issue.

I then spoke to a local bike shop owner who used to suffer with it and he told it could be my hamstrings. If they are tight they can pull down and cause pain elsewhere.

So I started stretching them pre and post ride, and whenever my back starts to ache.... and boom! problem solved.

I didn't even consider it could be something outside of the area that can be causing it and im gutted I didn't find out sooner!

So give that a shot!

Posted: Feb 12, 2019 at 6:06 Quote
v7fmp wrote:
I have been riding lots in the last 12 months and developed lower back pain.

I thought it was a combination of an old snow boarding injury, riding and day to day life (like picking up a baby!).

So I went and had a few sports massages, which helped short term, but didn't solve the issue.

I then spoke to a local bike shop owner who used to suffer with it and he told it could be my hamstrings. If they are tight they can pull down and cause pain elsewhere.

So I started stretching them pre and post ride, and whenever my back starts to ache.... and boom! problem solved.

I didn't even consider it could be something outside of the area that can be causing it and im gutted I didn't find out sooner!

So give that a shot!

When my daughter was a baby I'd walk around the apartment holding her and doing lunges. Kiddo bonding and bike training in one LOL

Posted: Jul 19, 2019 at 13:51 Quote
I s been out since July 4th now (14 days!) due to a lower back injury. Just got back again from chiropractor.

This shits scary, considering herniated discs and such. Hoping it’s all just muscular though. They have me doing tons of stretches every day and mentioned how tight my hamstrings were too.

Posted: Aug 10, 2019 at 21:30 Quote
Welp turns out I have a herniated disc - didn’t ride for 5 weeks and went for my first ride this past Wednesday (super easy flat trail for one hour). Back hurt the first 30 minutes and I was fine. The next day I picked up a 24 pack of water at Harris teeter and I feel like I set myself back a few weeks again. Does this shit ever end?!? All I want to do is ride again.

Posted: Aug 10, 2019 at 23:20 Quote
tkrumroy wrote:
Welp turns out I have a herniated disc - didn’t ride for 5 weeks and went for my first ride this past Wednesday (super easy flat trail for one hour). Back hurt the first 30 minutes and I was fine. The next day I picked up a 24 pack of water at Harris teeter and I feel like I set myself back a few weeks again. Does this shit ever end?!? All I want to do is ride again.

Been there, done that, more times than I care to mention. You need to let it heal Completely..however long that takes. Here's what I found helps the healing process. Do Not lift anything heavy, don't make any unusual movements, i.e. turning the wrong , ect. Twice a day, Ice for about 20 mins, then heat for the same amount of time. I also found that sleeping on a soft bed doesn't help. We have a sleep number bed, my side is set on the max 100. Lastly a good stretching program helps Tons, find one that helps you the most, youtube has a bunch. At 71, I can ride, play golf without much pain, meaning if I do either of those for Loooong periods of time, my back will start to ache, but nothing like it did before I began stretching, ect.

If you haven't seen a back specialist, I would recommend seeing one. Good luck, hope you feel better soon.

Posted: Aug 26, 2019 at 20:00 Quote
Hammer48 wrote:
tkrumroy wrote:
Welp turns out I have a herniated disc - didn’t ride for 5 weeks and went for my first ride this past Wednesday (super easy flat trail for one hour). Back hurt the first 30 minutes and I was fine. The next day I picked up a 24 pack of water at Harris teeter and I feel like I set myself back a few weeks again. Does this shit ever end?!? All I want to do is ride again.

Been there, done that, more times than I care to mention. You need to let it heal Completely..however long that takes. Here's what I found helps the healing process. Do Not lift anything heavy, don't make any unusual movements, i.e. turning the wrong , ect. Twice a day, Ice for about 20 mins, then heat for the same amount of time. I also found that sleeping on a soft bed doesn't help. We have a sleep number bed, my side is set on the max 100. Lastly a good stretching program helps Tons, find one that helps you the most, youtube has a bunch. At 71, I can ride, play golf without much pain, meaning if I do either of those for Loooong periods of time, my back will start to ache, but nothing like it did before I began stretching, ect.

If you haven't seen a back specialist, I would recommend seeing one. Good luck, hope you feel better soon.


Thank you! I got an MRI this weekend and they should give me the specifics tomorrow. I’ve been doing PT every day since July. 4th and still having problems. Sucks sooo bad

Posted: Sep 19, 2019 at 21:49 Quote
Sorry your going through this. It sucks, I've been there, and I see patients with discogenic pain on a daily basis. If the pain is only in your back that's actually quite good, relatively speaking. The vast majority of discs heal without surgery given the right input (not getting greedy and provoking it). The best book I've seen for laymen is Stuart McGill's "Back Mechanic" and I would highly recommend it. He has also been on a lot of podcasts if you like those. Most exercises are good for the right person at the right time, but you must rebuild motor patterns and allow the disc to heal and recover it's tolerance to load. It takes time and there are no shortcuts to that healing process. Listen to your medical team. Ask questions, they should be able to give you the why of what you're doing. Best of luck.

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