Lower back ache - bike fit or core strength issue?
Discussion
I get lower back ache from road cycling and although I've put up with it for a while now, I think I need to find out why it's happening and get it fixed.
I'm not in any way an expert cyclist, I just do it to keep fit and get out in the fresh air. I do 80-100 miles per week at 16-17mph average although I don't usually time myself and if I go a bit slower on a particular day then so be it. My usual rides are a mix of flat roads and hills and I tend to do about 1h30 - 2 hours per ride. My bike doesn't have aggressive geometry and I had a bike fit done when I bought it back in 2016.
I slipped a disc (between L4 and L5 I think) in early 2019 and although it healed fine, the back pain from cycling definitely got worse after this.
The lower back pain usually comes on after about 20-25 minutes. I tend to stop at this point for a few minutes to stretch it out and then carry on. This repeats every 25 minutes all the way round the ride until I get home. Once I'm off the bike I don't get any pain.
Although I usually cycle on my own, I went out with a mate yesterday and he said that my lower back was moving side to side slightly as I pedal. Saddle height is spot on though, this was one of the first things I checked and it's definitely not too high.
I know the causes of back pain are varied (I've googled it and done loads of reading this morning and it's made me even more confused) so does anyone have any advice as to where to start ie another bike fit or do I look at my core strength as the suspect?
I'm not in any way an expert cyclist, I just do it to keep fit and get out in the fresh air. I do 80-100 miles per week at 16-17mph average although I don't usually time myself and if I go a bit slower on a particular day then so be it. My usual rides are a mix of flat roads and hills and I tend to do about 1h30 - 2 hours per ride. My bike doesn't have aggressive geometry and I had a bike fit done when I bought it back in 2016.
I slipped a disc (between L4 and L5 I think) in early 2019 and although it healed fine, the back pain from cycling definitely got worse after this.
The lower back pain usually comes on after about 20-25 minutes. I tend to stop at this point for a few minutes to stretch it out and then carry on. This repeats every 25 minutes all the way round the ride until I get home. Once I'm off the bike I don't get any pain.
Although I usually cycle on my own, I went out with a mate yesterday and he said that my lower back was moving side to side slightly as I pedal. Saddle height is spot on though, this was one of the first things I checked and it's definitely not too high.
I know the causes of back pain are varied (I've googled it and done loads of reading this morning and it's made me even more confused) so does anyone have any advice as to where to start ie another bike fit or do I look at my core strength as the suspect?
Get some recommendations for a good physio and go and see one. I had been suffering back pain which was also causing me some tingling in my knee. Turned out I had an SIJ (rotated hip bone) - 5 mins to diagnose and 20 seconds to fix. She also noted a couple of other things that needed attention.
I’d get that done before a bike fit, no point in having it fitted in a way that alleviates the symptoms of an issue.
I’d get that done before a bike fit, no point in having it fitted in a way that alleviates the symptoms of an issue.
NorthDave said:
How do you know your saddle height is right? Hips rocking around the saddle is a good indicator of it being too high.
I think it is correct yes, I've checked it numerous times with the heel to pedal method and it seems to be spot on, especially as I get no hip or knee pain ever. It's also not my hips rocking from side to side, it's my spine moving laterally.keith2.2 said:
Get some recommendations for a good physio and go and see one. I had been suffering back pain which was also causing me some tingling in my knee. Turned out I had an SIJ (rotated hip bone) - 5 mins to diagnose and 20 seconds to fix. She also noted a couple of other things that needed attention.
I’d get that done before a bike fit, no point in having it fitted in a way that alleviates the symptoms of an issue.
Thanks and I'm inclined to agree. I have access to physios through being in the military so I'll book an appointment. It does take several weeks though! I’d get that done before a bike fit, no point in having it fitted in a way that alleviates the symptoms of an issue.
frisbee said:
Are you getting out of the saddle enough?
Indoors you really have to remind yourself to do it but even outdoors it makes a big difference to aches on longer rides.
Good point, and the answer is likely no, I very rarely tend to get out of the saddle at all, even on long climbs. I'll make an effort to do it next time I'm out and report back!Indoors you really have to remind yourself to do it but even outdoors it makes a big difference to aches on longer rides.
To take some pressure off your back try lowering your saddle 5mm and lower the intensity of your next couple rides once your back improves. A lower saddle reduces hip rocking and 5mm is meaningful enough to make an initial difference. I’m not saying this is your new position at all, just a transitionary measure while the physio looks at your back.
Next you’ll need to explore pelvic tilt, for this you’ll need a large mirror setup beside you as you pedal on an indoor trainer on your normal bike. If you’ve never explored pelvic tilt it’s partly dictated by saddle angle or tilt. Most people start with a flat saddle but with micro adjustments you tilt your pelvis forward or backward to find a position that alleviates your issue.
As this is a forum I can’t offer specific advice without riding with you but as a fitter a lifetime ago these are some of the ballpark adjustments we’d explore.
Sounds like the physio is the right route to establish root cause. Ask them about back stretches you can do without aggravating this disc issue.
Next you’ll need to explore pelvic tilt, for this you’ll need a large mirror setup beside you as you pedal on an indoor trainer on your normal bike. If you’ve never explored pelvic tilt it’s partly dictated by saddle angle or tilt. Most people start with a flat saddle but with micro adjustments you tilt your pelvis forward or backward to find a position that alleviates your issue.
As this is a forum I can’t offer specific advice without riding with you but as a fitter a lifetime ago these are some of the ballpark adjustments we’d explore.
Sounds like the physio is the right route to establish root cause. Ask them about back stretches you can do without aggravating this disc issue.
Thank you, you both raise good points.
I lowered my saddle 5mm and went out this afternoon for a couple of hours ride. I must confess I didn't feel much difference but getting out the saddle more as suggested above felt really good and I didn't feel the need to stop as frequently and had a lot less aching at the end.
On the glutes being weak, this has been mentioned to me before when I had physio for on the disc issue, so could well be a contributory factor. And on the saddle tilt, that's something I don't think was looked at on my bike fit and something I've never changed since I got my bike, it's just as it came.
So, I'll look at those two things whilst I wait for a physio appointment and report back.
Many thanks for the pointers, much appreciated
I lowered my saddle 5mm and went out this afternoon for a couple of hours ride. I must confess I didn't feel much difference but getting out the saddle more as suggested above felt really good and I didn't feel the need to stop as frequently and had a lot less aching at the end.
On the glutes being weak, this has been mentioned to me before when I had physio for on the disc issue, so could well be a contributory factor. And on the saddle tilt, that's something I don't think was looked at on my bike fit and something I've never changed since I got my bike, it's just as it came.
So, I'll look at those two things whilst I wait for a physio appointment and report back.
Many thanks for the pointers, much appreciated
AndrewGP said:
Thank you, you both raise good points.
I lowered my saddle 5mm and went out this afternoon for a couple of hours ride. I must confess I didn't feel much difference but getting out the saddle more as suggested above felt really good and I didn't feel the need to stop as frequently and had a lot less aching at the end.
On the glutes being weak, this has been mentioned to me before when I had physio for on the disc issue, so could well be a contributory factor. And on the saddle tilt, that's something I don't think was looked at on my bike fit and something I've never changed since I got my bike, it's just as it came.
So, I'll look at those two things whilst I wait for a physio appointment and report back.
Many thanks for the pointers, much appreciated
Friend who rides has just had to deal with this an issue on their SI Joint. I lowered my saddle 5mm and went out this afternoon for a couple of hours ride. I must confess I didn't feel much difference but getting out the saddle more as suggested above felt really good and I didn't feel the need to stop as frequently and had a lot less aching at the end.
On the glutes being weak, this has been mentioned to me before when I had physio for on the disc issue, so could well be a contributory factor. And on the saddle tilt, that's something I don't think was looked at on my bike fit and something I've never changed since I got my bike, it's just as it came.
So, I'll look at those two things whilst I wait for a physio appointment and report back.
Many thanks for the pointers, much appreciated
https://www.spine-health.com/conditions/sacroiliac...
Another candidate.
Saddle tilt is the no1 cause of this for me. Happens every time I change saddle/seatpost/bike until I set it up right.
Put a small plank or board on saddle then a spirit level on top. It may surprise you what tilt angle the saddle is at compared to how it looks to the eye. Rotation forward (in small increments) will relieve strain on lower back.
Put a small plank or board on saddle then a spirit level on top. It may surprise you what tilt angle the saddle is at compared to how it looks to the eye. Rotation forward (in small increments) will relieve strain on lower back.
Plausibly both.
But the correct fix is adjusting the bike fit because that can be done immediately, while improving strength/flexibility is a long term project (and given comment that the original cause is injury may have limitations/differences compared to pre injury...) and the bike fit can always be adjusted again at a later date.
Bike fit is partly dependant on fitness. Core strength is one factor.
Unfortunately there dozens of possible causes of lower back pain (or almost any pain on a bike
) which means while people can make suggestions as to what helps them, it is difficult to diagnose over the internet...
Also worth remembering that rules of thumb are rough. A lot of them originate as ways to size a frame, not methods of setting fit. (KOPS and heel to pedal are usually close. This doesn't mean the fit is right, but that the bike is close so if you have some range available while being set up like that then it can be made to fit...)
But the correct fix is adjusting the bike fit because that can be done immediately, while improving strength/flexibility is a long term project (and given comment that the original cause is injury may have limitations/differences compared to pre injury...) and the bike fit can always be adjusted again at a later date.
Bike fit is partly dependant on fitness. Core strength is one factor.
Unfortunately there dozens of possible causes of lower back pain (or almost any pain on a bike
) which means while people can make suggestions as to what helps them, it is difficult to diagnose over the internet...Also worth remembering that rules of thumb are rough. A lot of them originate as ways to size a frame, not methods of setting fit. (KOPS and heel to pedal are usually close. This doesn't mean the fit is right, but that the bike is close so if you have some range available while being set up like that then it can be made to fit...)
Did you manage to fix this issue?
For anyone else wondering why they might have back ache from cycling it could be something as simple as your handlebar height or position being wrong for you. I can try and explain how to adjust handlebars but thought it would be easier to attach a guide that explains it more simply: https://www.cyclemaintenanceacademy.com/blog/how-t...
Changing the height and position of my handlebars made a difference for me
For anyone else wondering why they might have back ache from cycling it could be something as simple as your handlebar height or position being wrong for you. I can try and explain how to adjust handlebars but thought it would be easier to attach a guide that explains it more simply: https://www.cyclemaintenanceacademy.com/blog/how-t...
Changing the height and position of my handlebars made a difference for me
https://youtu.be/a5nqeG5bpmM
might be helpful at least to try and determine where to start in resolving the issue
might be helpful at least to try and determine where to start in resolving the issue
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