Clinometer App and My Aching Back

[Stan Jacobson]

I read about the Clinometer App in the "Steep Grades" thread.

Have been experiencing lower back aches while riding. Right over my kidneys. Read on a couple of biking websites that tilting your saddle a few degrees forward might help(in addition to doing core strengthening exercises, which I already do).

In any event, the Clinometer came in very handy to do this. Found out my saddle was actually tilted back about 5 degrees. So have set it at neutral to see if that makes a difference.

If others have suggestions for eliminating this ache, I am open to all suggestions.

Stan

PS: The slope on my driveway is 8.7%...for about 20 feet!!! Slope of me nose is......but I digress.....:-)

[lochrider]

Re: Aching back pain associated with cycling.

Let's assume you have no condition of ill health causing the discomfort.

Many questions are raised by your post:
i. Location - "Over Kidneys" - means what? Bi-lateral on either side of your spine? Across your back horizontally at location of kidneys (i.e., above your hips)? Above location of kidneys?
ii. Degree of Flexibility - Can your finger tips touch your toes with straight legs? Touch your palms to the floor? And hold for a count of 60?
iii. Duration & Intensity of Rides - (fill in the blank)
iv. When - Do you suffer ache as soon as you begin ride; shortly thereafter; after middle of ride? Only when producing higher power?
v. Have you received a knowledgeable bike fit? (the 5 degree rear tilt suggests "no").

Solutions - In addition to modifying posture on the bike:
i. Include in daily exercise routine: alternate leg/arm raises while torso is face down on floor (a/k/a "back extensions"). (Begin daily with 15-second hold w/ raised left arm, right leg; alternate. x2. Continue daily until 2+ minutes each. x2. Increase height of held raised limbs as you become stronger.)
ii. Include appropriate dynamic stretching affecting target muscle groups, after rides or when warmed up at other times.
iii. Research and adjust your bike to optimize for your body: (a) saddle setback, (b) handlebar/saddle distance & (c) saddle/handlebar height difference.
iv. Obtain a bike fit from a knowledgeable, qualified bike store or coach.

Cheers

Ian