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Back Soreness
So thought I would pulse the collective here.. I will say it sucks being off the bike for ~10 yrs and then coming back with all of your preconceived notions of how your fitness, etc should be..
![]() Up front, I will say I realize I need to ride more and gain more core strength.. ![]() Having said that, I had an observation that led to a "am I doing it right?" question.. At 5'9" with a true 31" inseam, I have short legs for my height.. most traditional saddle height formulas have me around a 68cm saddle height. When I have my saddle at 68cm, I will typically get soreness in my lower back, right above/at where I bend forward. If I lower my saddle height, the pain goes away.. so that's good you say, the pain is gone! well, at that saddle height I have, what I assume, is too much knee bend at the bottom of my pedal stroke.. could I just have a wonky body mechanics thing going on? Do I just need to ride more and gain core strength and eventually raise my saddle back to ~68cm? The other weird thing is I tend to have to push my saddle pretty far back on the rails (with a set-back post) to get to a point where I don't get numbness in my hands.. again, I realize some of that is core strength.. Thoughts?
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Make a space for ALL to come as they are, not just fit in! Last edited by fourflys; 08-02-2022 at 01:16 PM. |
#2
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Here's been my experience, with saddle and back:
Saddle too low: lower back hurts, quads activate too much, not enough glutes and hamstrings firing during pedal stroke Saddle too far back: middle and sides of back hurts, possibility of obliques hurting right under the armpits from pedaling motion Saddle too far forward: feeling of falling forward onto the handlebars due to lack of support from saddle over the pedals, neck and upper back pain Saddle too high: too much leg extension causes rocking motion, this one is really obvious So for me, back issues have been because I'm too far back or too low. Recently I went out for a ride and my back was bothering me. I whipped out the multitool and raised the seat 1 cm or so. All issues stopped and had a great ride. Good luck! |
#3
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Make a space for ALL to come as they are, not just fit in! |
#4
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there's gotta be some other thoughts on this as well?!
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Make a space for ALL to come as they are, not just fit in! |
#5
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I can't help too much with fit (see my recent post), but I'll just say that it's hard to go wrong with building core stability. After my back injury, I started doing daily core stability work (McGill's Big 3, planks, bracing, and Foundation training), and stopped doing "gym bro" core strength for abs like sit ups and Russian twists.
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#6
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This was my problem for over 20 years. Once I slid my saddle forward from full rear to roughly mid-span, all that pain was gone. Adjusting your saddle fore/aft to treat hand numbness is wrong. Raise your stem, get a higher rise stem, get a frame with a taller stack height.
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http://hubbardpark.blogspot.com/ |
#7
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Make a space for ALL to come as they are, not just fit in! |
#8
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My recommendation...do 2 weeks of basic core exercises and stretching before messing around with your position. Everytime my back starts to bother me when I ride, I realize I've been slacking off on my core. Couple of mornings of exercises and I'm good to go.
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#10
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Thanks!
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Make a space for ALL to come as they are, not just fit in! |
#11
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Report back and tell us if any advice worked.
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http://hubbardpark.blogspot.com/ |
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