Results 1 to 15 of 15
  1. #1
    mtbr member
    Reputation: coling's Avatar
    Join Date
    Jul 2012
    Posts
    390

    climbing hurts lower back

    Not that knew to biking, and not trying to sound like a wuss, but lately during climbs I've been getting a soreness/tightness through the duration. I like to believe I have pretty good technique, but all the stress of the climb seems to end up in my lower back.

    any tips? is it just not enough leg strength so my core is taking the pain?
    GO COUGS
    GO HAWKS

  2. #2
    mtbr member
    Reputation: 70sSanO's Avatar
    Join Date
    Nov 2013
    Posts
    700
    Is it a muscle pain?

    If not, could it be sciatica?

    John

  3. #3
    mtbr member
    Reputation: ser jameson's Avatar
    Join Date
    Jun 2012
    Posts
    204
    Quote Originally Posted by coling View Post
    any tips? is it just not enough leg strength so my core is taking the pain?
    More likely, it's lack of core strength, and flexibility. These are by far the most common reason cyclist suffer from back pain.

  4. #4
    Picture Unrelated
    Reputation: zebrahum's Avatar
    Join Date
    Jun 2005
    Posts
    5,123
    It's possible it could be position on the bike but most likely it's just a strength issue.
    Don't you hate it when a sentence doesn't end the way you think it octopus?

  5. #5
    T.W.O.
    Reputation: mimi1885's Avatar
    Join Date
    Aug 2006
    Posts
    8,171
    Being out of shape sucks, throw in a few sets of sit ups and core exercise and in a few weeks you'd be just tired but not hurt

  6. #6
    mtbr member
    Reputation:
    Join Date
    May 2011
    Posts
    427
    try adjusting your seatpost up or down just a little. If it is set to short or to long it will cause lower back pains. If that doesn't work you may need to change your stem length.

  7. #7
    Fat-tired Roadie
    Reputation: AndrwSwitch's Avatar
    Join Date
    Nov 2007
    Posts
    18,453
    My back gets pissed off at me if my fit's off. Try putting your bars higher. Try putting them lower.

    Definitely also do core work. No matter how good your fit is, when you challenge yourself, something's going to give.
    "Don't buy upgrades; ride up grades." -Eddy Merckx

  8. #8
    mtbr member
    Reputation:
    Join Date
    Jan 2013
    Posts
    1,462
    Quote Originally Posted by coling View Post
    Not that knew to biking, and not trying to sound like a wuss, but lately during climbs I've been getting a soreness/tightness through the duration. I like to believe I have pretty good technique, but all the stress of the climb seems to end up in my lower back.

    any tips? is it just not enough leg strength so my core is taking the pain?
    You probably need strengthen your lower back and legs. Try doing some kettlebell swing exercises. It really helped me.
    Last edited by Max24; 03-02-2015 at 08:55 PM.

  9. #9
    mtbr member
    Reputation: coling's Avatar
    Join Date
    Jul 2012
    Posts
    390
    thanks a bunch everyone, all tips have been noted. I've decided to use a Groupon and get cheap hot yoga classes for a month. My gf told me they really improve core strength and flexibility.

    We'll see?
    GO COUGS
    GO HAWKS

  10. #10
    Fat-tired Roadie
    Reputation: AndrwSwitch's Avatar
    Join Date
    Nov 2007
    Posts
    18,453

    Re: climbing hurts lower back

    LOL, you're going to have Bad Yoga Posture. But, if you add some core work, it won't hurt.

    Good core strength really does only take six minutes a day. It's just that doing crunches for six minutes feels like a lot and you have to actually do them.

    My current routine is 30 basic crunches, 30 with my knees flopped over to one side, then the other, 30 double crunches, and 40 back extensions. I've been doing that on and off for ages. Seems to help when I'm being "good."
    "Don't buy upgrades; ride up grades." -Eddy Merckx

  11. #11
    mtbr member
    Reputation:
    Join Date
    Dec 2013
    Posts
    142
    Good luck with the hot yoga...I tried it once and will never do it again. ever. I love regular yoga but that hot business just sucks plain and simple.

    About your back yes yoga will help I believe if you do it right...do it wrong and it will get worse. Core strength is vital. The stronger the better. Also what helps me is, when I am climbing, alternating sitting and standing up. Just gives my back a break from being stuck in the same position all the time.

  12. #12
    mtbr member
    Reputation: Saul Lumikko's Avatar
    Join Date
    Oct 2012
    Posts
    1,801
    One thing I found to hurt my back was that the saddle was tilted back too much: it caused me to slip back and I compensated by pulling on the bars. It's a significant and unnecessary stress for the lower back and can be eliminated by adjusting the saddle position and yaw.

    Excercise is good, but don't use it to hide possible problems with bike fit. To improve maximum strength you'll want to make fewer reps at higher loads, but as with everything: start easy to avoid injury.

  13. #13
    mtbr member
    Reputation:
    Join Date
    Nov 2013
    Posts
    317
    This is great advice! I work my core a couple times a week and it helps with the lower back pain a lot. Lots of people don't realize how imporant core strength is.

    Quote Originally Posted by AndrwSwitch View Post
    LOL, you're going to have Bad Yoga Posture. But, if you add some core work, it won't hurt.

    Good core strength really does only take six minutes a day. It's just that doing crunches for six minutes feels like a lot and you have to actually do them.

    My current routine is 30 basic crunches, 30 with my knees flopped over to one side, then the other, 30 double crunches, and 40 back extensions. I've been doing that on and off for ages. Seems to help when I'm being "good."

  14. #14
    mtbr member
    Reputation:
    Join Date
    Nov 2012
    Posts
    291
    Probably related more to your fit then your core strenght. Try a shorter or higher rise stem and/or pushing the saddle forward on the rails.

    Sent from my Nexus 7 using Tapatalk

  15. #15
    R.I.P. DogFriend
    Reputation: jeffj's Avatar
    Join Date
    Jan 2004
    Posts
    6,796
    Quote Originally Posted by Tracer650 View Post
    Probably related more to your fit then your core strenght. Try a shorter or higher rise stem and/or pushing the saddle forward on the rails.

    Sent from my Nexus 7 using Tapatalk
    This made a big difference for me. 1/4" was all it took.

    I was going to ask that you post a pic of your bike from the side so we could see what your setup looks like. Sometimes that can be very helpful.

Similar Threads

  1. lower back hurts from technical trail
    By swl7 in forum Beginner's Corner
    Replies: 13
    Last Post: 09-30-2012, 05:43 PM
  2. Lower back discomfort?
    By Lateralus1082 in forum General Discussion
    Replies: 8
    Last Post: 08-30-2012, 08:25 AM
  3. Lower back pain - When to get back on the bike?
    By jboyd122 in forum Rider Down, injuries and recovery
    Replies: 13
    Last Post: 04-12-2012, 03:08 PM
  4. Lower Back Soreness
    By swengo86 in forum Rider Down, injuries and recovery
    Replies: 10
    Last Post: 07-21-2011, 04:27 PM
  5. Who uses a Dog collar to lower fork when climbing ?
    By madridg in forum Downhill - Freeride
    Replies: 17
    Last Post: 01-18-2011, 02:32 PM

Members who have read this thread: 1

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •