Pain in the lower back is a common complaint for cyclists. Here's our advice on how to avoid it.
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The muscles in your back will start to hurt if they are stretched out for long periods of time, so it's no surprise we feel discomfort there after a long ride.
You can ease the pressure on your back by adjusting your bike position – a lower saddle and shorter reach to the handlebars can solve it.
Off the bike, you can alleviate the stress on your back by stretching after your ride and doing regular work on your core muscles, which help to stabilise your upper body while you ride.
DISCLAIMER: this video is intended as advice only. If you are experiencing persistent, severe or constant pain, please seek medical advice.
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Before I even view your video, let me just say that this problem is the only one that I have while riding. And to fix it, I usually just get out of saddle for few seconds, and then get back. It really helps. Now, let’s see what you recommend 🙂
I never get any pain riding bikes …. just usual tireness based on effort
When I did my bikefit … I felt better and get not so tired as before on same track
I get stretch lessons 3 times an week and feel make the difference to my body !
Don’t forget about tight hip flexors. Sitting on a bike for endless hours also shortens the hip flexors which attach to the pelvis as well. If they’re too tight they can alter your pelvic mechanics on and off the bike. The lunge stretch in a previous video is a great way to stretch those out. Those who go from riding their bike to sitting at a desk all day are also at a higher risk for hamstring and hip flexor tightness just by being in the seated position for prolonged periods of time. Great work on the video again!
After a MTB accident on boxing day 2013 I didn’t ride again for 3 months and then, when I did, suffered from constant lower back pain, especially after rides. After a few months of physio it seems that lack of flexibility in the lower back was the underlying cause. One of the things the physiotherapist (also a cyclist) advised was to stretch the vertebrae in the lower back by tilting the pelvis forward, both as an every day off-bike exercise and when riding, particularly uphill. If you suffer from lower back pain try it – it works for me (the difference when climbing is immediately noticeable) and the exercise can be done anytime, even when watching GCN!
Thank you for great recommendations, @Global Cycling Network the best one, which I think I will direct all my training efforts into, is increasing my cadence.
My comfort was transformed by extending my 6 deg stem by 10mm, dropping it 10mm and purchasing a set of narrower short reach Pro LT handlebars giving me a very comfortable less stretched and low position on the drops, a more upright position on the hoods and a slightly more extended position on the tops.
Genialne porady. Walczę z bólem pleców od lat. Na pewno spróbuję. Cheers from Poland ^^
I had a little back pain in my first couple months of riding. Then upon close inspection, found that my saddle was for some reason tilted to the left. Haven’t had a moment of pain since I fixed it.
Happy new year GCN. Only been cycling a year and you have helped me throughout my travels. To another year with you. Cheers.
I’m so glad this video has been released. I am currently nursing a bulged disk and have been off the bike now for 10 days, I will definitely be using these tips to get back to full health and back on the saddle.
Also what was the app used to check your sizing on the bike?
forgot to mention stretching hip flexors .. that helped me the most!
i usually ride every weekends on road bike since last year. most of the time i always felt my lower back hurts especially on longer rides. these video help alot. one of the best year end video of 2014 to be. Happy New year everyone. #RideLife #RideGIANT
Great suggestion.
Thanks Mark, happy new year to you too. Have a great one.
Happy new year GCN! Keep up the good work! I would love to see GCN grow even bigger this year. Great job.
A few years ago I had surgery on both my hands.Since then I have regain full use of them but I have experience pain in both of my hands whenever I am on the bike for longer than an hour. I have tried padded gloves also resting less on my hands; in order to prevent some of the discomfort. Any suggestions?
It’s tough to say, but maybe look at raising your handlebars to put less pressure through your hands?
I lift to prevent lower back pain (heavy deadlifts and squats for lower back)
I used to get pain in my lower back if I were on a bike for too long, but I haven’t had any problems since I started weightlifting years ago.
Another added bonus is that my legs never seem to get tired anymore either when riding my bike
Remember to stretch after you’re done riding and or lifting.
+Beast O You’re spot-on by stretching AFTER activity. To prep BEFORE activity, it’s better to “warm-up” or do “warming-up motions” (Some people think this is stretching, and it is similiar, but this way you’re getting the body prepped for those motions.)
Outstanding advice guys! GCN’s legacy continues. Many Thanks!
@gcn Lower back pain (and pain elsewhere) is a very common symptom of carrying emotional “baggage”. The best way to free yourself from this is through therapy / counseling. Found this approach by reading John E. Sarno’s book, ‘Healing Back Pain’ and it worked for me. The tips on the video are all good for maintaining a healthy back.
Very good tip from GCN about back pain!
Can a too short top tube be a reason too? The reach is only partially affected by it since you can get a longer stem and a setback seatpost.
Videos like this are priceless, I’ll be doing stretches on my next tour rather than going for the 40mm stem.
Lovely Video clip! Apologies for butting in, I would love your thoughts. Have you considered – Proutklarton Enjoy Playing Plan (google it)? It is an awesome one of a kind guide for relieving back pain in just 16 minutes minus the hard work. Ive heard some interesting things about it and my friend Sam finally got excellent results with it.
Great advice! 🙏
40mm??? That would be like weld the handlebar to the fork.
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