Cycling and lower back pain.

I currently stand at 6ft 2in tall. Since the age of 11 I have struggled with lower back pain, initially it was put down to growing pains, apparently my bones were growing at a different rate to my soft tissues. More recently the pain and discomfort is usually brought on by standing or stooping forwards for long periods of time. I also find that cycling is a particularly bad culprit for triggering my symptoms.

I can manage about 30 minutes of cycling before I start to feel an ache in my lower back, if I do nothing about it, it develops into a stiffness and eventually cramp. The cramp was a major inconvenience as it prevented me from standing up straight. The cramp and the effect it has on my muscles in the lower back area can cause additional woes by impinging upon one or more of the vast array of nerve tissues transiting through the area. This is when it becomes painful. At it’s worst I was unable to lift myself out of bed in the morning due to the cramp and debilitating pain.

I know I am not alone in this as I have seen posts on social media from various individuals asking advice as to what may cause their glass backs to give way. So I have chosen to talk about solutions that can help everybody.

Strength and Fitness

When I was a member at a cross fit gym We undertook a lot of Olympic lifts that would exercise your core and back with significant load, alongside basic bodyweight core exercises, when I reduced the time I spent in the gym, favouring CV exercise and time out on the bike, I noticed a steady decline in the strength of my back and the ease at which I could feel the effects of saddle time. I put this down to a decline in the strength and conditioning of my core and back muscles. So I believe that by selecting exercises that work your core and back you will be able to build strength in the key areas to make your body more resilient to the pressures of cycling. General core strength will also really help with DH and Enduro racing where you are very active moving around on top of the bike. Speak to your local gym or personal trainer with your specific goals and requirements to get a training plan developed to meet your needs. Alternatively look into some of the following exercises;

• Sit Ups (there are many variants)
• Plank (again, has many variations to keep you interested)
• Back Hyperextensions (add weight if you wish)
• Hanging Knees to Elbows
• Dead lift
• Good Mornings
• Power Clean
• Front Squat or Overhead Squats

These moves get more complex as they progress on, so select carefully to avoid injury and if loaded, always start of light and build the weight up slowly.

Always consider warming up and stretching pre ride, stretching regularly mid ride and having a good cool down and stretch once you have finished.

Bike set up

There are many factors that can affect your positioning on your bike, finding a set up that works for you can be a bit of a faff, but if it allows you to get more enjoyment out of your cycling or extend the distance and duration of your rides then it has to be worth some investment. Many cycling shops will offer a ‘Bike Fit’ service, whereby trained professionals will judge your compatibility with various frame sizes and component set ups to find what works for you. Ultimately it is the position of your torso and the amount you are reaching forward that affects the load on your back. Consider adjusting some of the following components to try and find the perfect set up, only change one thing at a time to be able to drill down on what is required;

• Saddle angle. (Saddle angle affects your hip rotation and hence the load on your lower back)
• Distance from saddle to bars. (Shorter distance between your saddle and grips reduces reach)
• Height of seat post. (A lower saddle height will have you stooped forward less)
• Height of stem. (With a longer steerer, the stem can be mounted higher, meaning you need to stoop less)
• Stem length. (Shorter stem lengths means you need to reach less)
• Bar width. (Narrower bars will bring your hands towards the middle of the bike reducing forward reach)
• Bar rise and sweep. (Greater rise and sweep moves your hand position closer to your shoulders.)

I hope you have found this Blog useful, remember all is not lost, with a bit of effort and time you will be on your bike riding longer and harder than ever before.

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