How to AVOID BACK PAIN with 5 Solutions that WORK!

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#cycle #backpain #bikefit

[@sparktheflame102]

Thank you so much for the tips and tricks! Grateful for you!

[@abdelazizZ]

I want to thank you alot I had lower back pain . Today I lowered my saddle 5 mm and went ride for 20 min Big difference. I feel more comfortable and more bike control and my knees feel better. Just little ass pain it will go by time. Thank you again❤

[@damathequeen6434]

informative with a joyful comedic delivery from a Scotsman! Love it, greetings from Cyprus!

[@WhiteLightbd]

very helpful video Scott. keep up the good works.

[@BulletproofCycling]

Thanks 👍

[@georgefalcaru5615]

I wish i lived in Scotland to come for a bike fit with you! Perfect movie! I listen to it several times!

[@BulletproofCycling]

Thanks 🙏 George

[@emailForDye]

Thanks for another quick reference video of quality content. I’m surprised that I don’t have backache problems considering my S-shaped spine. This seems to be an issue for a lot of riders, so either my body has the ability to adapt to strange positions or I am doing it right. And I ride both MTB and road. Cheers to you Scott.

[@BulletproofCycling]

You are a super hero 👍👍👍👍

[@bnfrl2010]

Thank you

[@BulletproofCycling]

My pleasure 🙏

[@martincburns]

Really interesting like all your videos 👏 I’ve had a bike fit done and in general feel very comfortable on the bike, but I’ve noticed on very long rides / really hard rides my back can start to burn. Usually doesn’t kick in til at least 2 hours done. I’m well conditioned in general from years of gym work so thinking this helps delay the pain? What do you think? Slight saddle height reduction?

[@parimaltrivedi2146]

Very useful

[@BulletproofCycling]

Glad you think so!

[@PhiyackYuh]

Apparently my hips rock but never had any issues with saddle sores or get any pain. Had bike fits from different bike fitters who agree with saddle higher than standard. Fitters both have medical background. What made me think was the video where you mentioned who had previous injuries and the tissues around it. I think my hip surgeries threw my biomechanics through compensatory movement or something. But what i found interesting was the strength training and mobility made my pedalling more fluid and everything was all in the green zone according to retul data but before it was way off. Also for some reason i prefer forward position than standard road position. Its like my fitter tried to mimic my tt position on my road bike. Im more comfortable on my tt position than my road bike. Is there really a standard bike position or it will really depends on the individuals abilities and preferences? Thanks for all the vids! Very educational and makes you think.

[@BulletproofCycling]

Great reply. There is no ‘standard’ road position as you are correct - everyone is different. A lot of folks don’t realise that flexibility is a trait inherent to us. It can be improved but it’s to do with tendon and ligaments and not muscles. So a lot of joint injury tends to mess up joint mobility. The fact that you addressed strength functionality is great as it promoted joint stability and ‘balance’ through the muscles. This defo helps! I always look to mimic TT position traits for road use. Eg forward hip so you can drive through the bottom of the stroke. If you look at bike design the first thing that jumps out now is the saddle changes - TT style sit position on road bikes! Aero frames that decrease top tube length AND wait until you see some of the new designs that are coming out at the end of the year!!!! I won’t spoil the fun 👍👍👍 Thanks for engaging with the channel. I am old in terms of fitting and coaching and have done them for 30 years but I am new to all this social media stuff. So sharing my channel or commenting on it is great 👍🙏🙏

[@stevenbridgland3727]

When you said try moving saddle forward - which I interpret to mean moving forward toward the bars, you actually motioned with your hands towards the rear wheel - I see that this would “shorten” the saddle but this also moved the stable base of the saddle (the wider section) away from underneath the hips potentially, no ? Is forwards towards the rear wheel in your parlance ? Small - yet massive thing !

[@BulletproofCycling]

apologies for any confusion - I am a coach and fitter and defo not a video expert BUT i was trying to explain simple factors to reduce the reach. I am not in favour as a fitter of moving the saddle forward but in some cases it will help the rider. Your setback is based around where your BB is in relation the sit bones. So if this is too long for the rider then moving the saddle forward is essential. There are also lots of positives in moving the saddle forward in terms of the pedal action but when riders have saddle correctly positioned they will slide forward and backwards. You are always changing slightly on the saddle given the change in gradients. Hope this helps

[@raysmith7197]

Good evening thanks for the video. Were the recomendations for the first type of pain or the second? I get pain on one side of my lower back after 40mins of hard riding but it disapears immediately when I stop.

[@BulletproofCycling]

First point - defo sounds like a muscular overload issue Ray 👍

[@raymondloh4058]

Been watching your youtube videos. Does help me alot in bike fit as well. 1 question. What is a good crank arm length for my 82cm inseam?

[@BulletproofCycling]

I would still say 170 👍👍👍

[@rosliali8752]

thanks coach.....good info...I have slight backache during long ride > 50km. Done bike fitting but somehow still have the slight pain.

[@BulletproofCycling]

Hi Rosli. It may be that you still have a reach issue but why not look at (if not already) strength work for the pelvis. A lot of back ache comes because the lumbar region muscles are trying to stabilise the pelvis as the glutes are a little weak. The lumbar region fatigues quickly. I wouldn’t like to move your position as your bike fitter will have done a great job but always be aware of saddle position and maybe just experiment with a really small nudge forward to get those glutes working! 👍👍👍

[@CoimbatoreCulturalClub]

I am Dr.Manikandan from Coimbatore having Back Pain due to Bike Ride for last 2 years especially i went hill climbing daily. Kindly suggest me a solution Thanks.

[@vr4966]

What about to much hip flexion can this cause pain across the lower back.

[@DevelopingNL]

Will the glute be engaged more if I move my saddle back 5 mm? My quads are more tired than my hamstrings, and my glute dont feel tired?

[@BulletproofCycling]

Experiment by adding 5mm height to saddle first and see what happens

[@jj4996]

what is a q factor on a specialized tarmac with dura ace cranks?

[@BulletproofCycling]

Check with Specialized would be easiest

[@ShadowzKiller]

Can a too wide q factor give you back pain as well?

[@BulletproofCycling]

It could as it will impact on how you sit on the saddle.

[@ShadowzKiller]

@@BulletproofCycling Ok. Thanks for your reply!

[@user-se3ot1of3g]

What about one sided back pain as opposed to both lower sides?

[@BulletproofCycling]

Could be SI joint issue??

[@duathlete827]

Back feels okay while riding but lower back hurts standing when I get off the bike and then throughout the day. Seems like inflammation and takes days to settle down.

[@BulletproofCycling]

I would get that checked Brian. May just be some overuse issues that need rest and then sone strength and stability work 👍

[@b3kb3k4]

Same with me.Have you done something with it?

[@tanjoongh482]

i even got lower back pain on descending maybe my stem is too long

[@BulletproofCycling]

Sorry to hear

[@ryubatsoy2268]

Hi Coach, need your help badly😅 I have been experiencing back pains when cycling. I had a bike fit on my trek domane before and all is well, no back pains then I only changed the frame to a Giant TCR, all other parts are the same then all the back pains are here again to stay😅I already lowered my seat post but the issue persist. Any advice for me? Thank you so much!

[@alexjenkins5632]

If you have a disc problem then say goodbye to cycling

[@wlcus485]

Nnnnnnnnn