Pain in lower back

Jan van Dort has spent a long time getting his riding position correct, but now he is worried that he will have to start all over again as he has pain in his lower back. We advise him to take a look at his body before making adjustments to his bike.

Question:
I did almost 1,5 half year to adjust my bike in a way I am sitting on a way that I am one with my bike. But on long trips my lower back starts to hurt. Can you give some advice about what to change (saddle or stem) before the adjustment process starts again. (my bike is a 2008 Bianchi 59 frame, custom made).

Hi Jan.

Yes this is a problem that most cyclists have from time to time as you know and changing things on your bike is not always the answer. Look at it like this; was it OK before? If so then what has changed, your body or your fitness are the places where I would start from before swapping saddles and stems etc.

First your body, have you done something to your back recently, an accident or lifting something heavy or taking part in a different sport or exercise. Have your back checked by an osteopath or chiropractor and also start to do stretching exercises if you don’t already do them. I forget to do mine and always find that my back (lower and middle) hurts and is stiff after a longer ride or a hilly ride that climb sitting down. If I don’t stretch my back, legs, shoulders, and pelvis before and after a ride or when not cycling regularly then the bike feels all wrong, as if it is the wrong size and the position has changed, which it hasn’t.

If you are not as fit as you were then this will also give you back pain, you use the back and the glut muscles when you climb or push hard on the pedals, if you are low on training then you will feel it in your back.

So, before you start to tamper with you riding position, changing you saddle, stem, moving your shoe plates or anything drastic, try to see if your body will work without discomfort if it is more flexible and has no problems.

If this doesn’t help then write in again and we will see if we can help with your riding position, good luck Jan, there is nothing worse than a sore back, I know!