road back pain..

[connor]

hey hey.. I've had a road bike for a few years, but don't ride it tons, more just for fitness. You know so I can beat on the old guys, and RGG punks anytime we're out MTB riding. I like to do a loop from my house in Bby and out around UBC and back about 55km, and about 2hrs by myself. About 30-40km in I start to get brutal pain in my back, upper thoracic/low cervical region, like I have to stand to get rid of it, and it just comes back in like 2 min. What's do you guys think I could change about my positioning that could help.. It's really annoying..

[sanrensho]

Upper back pain? For most people (especially newer/occasional riders), it's the lower back pain.

What is your normal riding position: hoods or in the drops? Does your upper body feel cramped (longer stem)? Maybe tensing up the shoulders too much while riding?

Maybe change position more and stretch mid-way through your ride. Quickest possible solution would be to experiment with your hood (shifter) position on the bars. Upright hoods are relatively popular now. Quick way to do this is rotate the bars.

Hard to say without more info and seeing you on the bike. It could be any of a number of things. A physio session might be in order, preferably with a PT who is familiar with road riding position. Or if you are chummy with a roadie LBS, maybe their fitter might have some ideas.

[connor]

Originally Posted by sanrensho

Upper back pain? For most people (especially newer/occasional riders), it's the lower back pain.

What is your normal riding position: hoods or in the drops? Does your upper body feel cramped (longer stem)? Maybe tensing up the shoulders too much while riding?

Maybe change position more and stretch mid-way through your ride. Quickest possible solution would be to experiment with your hood (shifter) position on the bars. Upright hoods are relatively popular now. Quick way to do this is rotate the bars.

I get more lower back pain MTB riding especially extended climbing with a pack on, but almost not at all road riding.

yeah my shoulders definetly feel tensed too. I rolled my bars back a bit last year to try and help, I'll try up even more. I definetly ride mostly on the hoods, hardly ever in drops, cept fast descents. I know it's hard to tell without seeing me. Maybe I'll head over to BSP where I got it and see if they have any ideas.

[Sharon]

get your bike fitted properly and see if that makes a difference.

and really focus on relaxing your upper body when you ride.

[newgirl]

ditto what sharon says - my shoulders were aching from hunching even though i didn't realise I was doing it - it was cos my bar stem wasn't right for me. hmm rolling them up might make it worse as it seems you are "compacting" your body? maybe you need more reach? either or - go get fitted.

ps. am going for a little apres work spin in the demo forest tonight at 6 if anyone wants to join.

[sanrensho]

Originally Posted by connor

I know it's hard to tell without seeing me. Maybe I'll head over to BSP where I got it and see if they have any ideas.

Just to be sure, have you got your seat height (using a formula or online calculator) and saddle fore-aft position (somewhere around KOPS) in a good position? Seat is level or tipped very slightly up? These would affect your balance point and reach, so I'd make sure you have that figured out before making any cockpit adjustments.

Out of all the basic bike fit variables, I think the ones that are most up to personal choice are seat-to-bar drop (stem height) and bar width. If you don't feel cramped or excessively stretched out up front, then I suspect that you might need to just get a higher rise stem. (Was much easier to adjust with quill stems.) And maybe position your hoods relatively high on the bar.

When the upper back pain hits, does it help to ride on the tops/flats of your bars (most upright position)? If so, then spend more time there. If you need access to brakes in that position, then you could get cyclocross (bar top) levers.

Definitely pull in to your LBS on your way in/out of a ride, and have someone look at you sitting on the bike. They might spot something in your position.

Upper back tells me that the problem could be originating from your neck/shoulders/lats. Remind yourself to un-tense your arms and upper body throughout your ride. Also, loosen your grip on the bars. Try consciously think about flattening your back (rather than hunching) during your ride. Maybe that will make a difference.

[sanrensho]

Poor photo, but note how high the top of the hoods are in relation to the saddle height. (This is Basso's bike.) It may not be pretty, but if it works for you...

[cam@nsmb.com]

Yoga. The only cure for back pain that actually has a lasting impact.

[syncro]

Originally Posted by cam@nsmb.com

Sterngth training. The only cure for back pain that actually has a lasting impact.

fixed.

[sprinter]

Core strength training will go along way to minimizing lower back problems.

Upper back problems are usually caused by fix issues.

[skifreak]

A common problem I have seen in cyclists regarding upper back pain is shoulder stability and according rib subluxations. Typically weakness of the rhomboids, over rounding of the shoulders, and too extended of a riding position is the cause. I used to have lots more problems when riding flat bars, high seat position on my mountain bikes, but with the change to more upright postures, have had less occurrence.

Check with a chiropractor or physiotherapist regarding exercises for scapular stabilization, look for a more upright stem / higher brake hood placement, etc...