Stop Back Pain When Cycling With Expert Bike Fit Tips

[@gcn]

Have you experienced back pain when cycling? 🚲

[@kobatheape794]

Not always, only happen mostly when i do grand fondo..

[@81enri]

Well after 3 hours ride i start feeling pain in my back, neck and butt

[@Blitzer00979]

Yes. I'm riding my first ever drop bar bike, and I suspect the main causes for my back pain are the cranks being too long and stance too narrow.

[@gerrymcbride6429]

A number of years ago, for about 2-3 years I could barely walk due to back pain. Sometimes I could only walk about 50 without having to do a reset on my which might consist of sitting down for as little as 30 secs. When I returned to cycling, within about 6 months, the issue had disappeared. The pain I wish I could cure now, is the pain in my ass.

[@sparx550]

Like a lot of riders it’s usually when I’ve been out 3 hours plus. Great vlog thanks again to all at GCN, all these great nuggets, would always point younger or first time riders in your direction.

[@mchaisso]

Never clicked on a GCN video so quickly.

[@gcn]

Whoop whoop! Out of interest, what made you click?

[@Fedelia86]

Probably back pain 😂

[@gregorvidmar5562]

Me too

[@MrChadLedford]

Same!

[@cKCk-ef5mo]

same hahahaha

[@paulkossa172]

I'd love to see an in-depth series about bike fit. (I mean something well beyond the basic, "If your saddle is too high, your hips will rock; if it's too low, your knees will hurt.")

[@roberttell1587]

Great video. I've found core strength training to be a big help. Some Plank before every ride really goes a long way.

[@gcn]

Core work is great! Especially if you are trying to hold a more extreme position on the bike 🙌

[@hawk72]

Side planks have been a revelation. Paired with shortening the cranks by 5mm it's made me pain free.

[@jimbob277777]

Hip and glute stretches are also incredibly helpful. Your back does less work if these stronger and more flexible areas are performing optimally. They're also free.

[@kayasper6081]

​@@jimbob277777I have been cycling intensively all my life, 55 now. My back is my weak point, unfortunately. And I very much agree with what you say here!

[@ColinHarvey78]

Nice video. One thing that shrieks out at me as a bodybuilder primarily, who does a bit of cycling on the side for cardio: you really must think about your posture on the bike: pelvis rotation and straightening your lower back. Rotating your pelvis forward and straightening your back so it follows its natural shape has massive benefits for comfort and power, as well as reach to the handlebars. Doing this also helps to open out the rib cage and improve breathing too. Also helps engage the muscles for greater power, particularly the glutes. Yes, some cyclists will need to work on their flexibility and core strength but posture and knowing how to sit on the bike, with your back following its natural shape is so important. I see so many cyclists with bowed over backs looking like tortoises I’m not surprised back problems are not uncommon. It looks really unhealthy. Going back to bodybuilding, you would never attempt a deadlift or a squat with a bent over back like that, unless you wanted a slipped disc or a broken back and paralysis. Technique and correct form is everything in bodybuilding, both for safety and performance. It is a pity this video just discusses equipment and bike fit without once mentioning technique and how to sit on a bike with correct posture and form, which makes such a massive difference to this.

[@Sator810]

I struggled tremendously with lower back pain, it could show itself after just a few minutes. Sorted it with months of strength and mobility training with very good consistency with emphasis on the and. If I skip one it will return.

[@richardkim5887]

NOT ENOUGH EMPHASIS ON CORE STRENGTH! I've had back pain for a while now and after endless hours of watching youtube videos and scouring forums...going through rounds of thinking that i've found the issue only to be proven wrong...I have finally figured out that my back pain was from my lower back muscles (mainly ql) taking on too much work in trying to hold up my upper body, compensating for a weak core. Flexion is a difficult position for your lower back to stablize. IF YOU CANT DO A PLANK FOR AT LEAST 1:30 -2 MINS and you have back pain, consider a weak core to be the source of your issues. There are also other muscles that take on a stabilizing role that be under developed, i.e. Glute medius. Warm up these muscles before your ride and make sure to activate your core while riding! Working my core has also helped alot outside of cycling.

[@skipwalker1954]

Phil is the BEST! His bike fit book should be required reading.

[@gcn]

Hahaha have you got a cycling reading list? 📕You should try a few of these 👉 GCN.eu/books

[@reforged3588]

I had lower back pain while biking for years. Strengthening it through deadlifts in the gym fixed the issue once and for all, without requiring any changes to my bike fit.

[@cityslacker6221]

that’s great, but as someone who has had two back surgeries, I never recommend deadlifts to anyone; because one second of poor form can put you on the operating table. there are other, and better, core exercises than deadlifts. deadlifts are antiquated.

[@s2pacific]

​@@cityslacker6221I think I twinged my back via heavy deadlifts and bad form creeping in with too heavy weight, but not entire sure...aches when stretched at end limits

[@dul22]

I've had a bike fit lowering my seat post by 2cm (felt so strange!) and incline my saddle by 6° (felt so so strange!!! like falling forward from the bike), it litteraly changed my life!!! I can ride for 5-6 hours now without any back pain.

[@AmericusMaximus]

Back pain is about the only problem I have with cycling and it starts after about an hour and thereafter requires frequent sitting up and stretching. Going to adjust seat tilt and cleat position, because those are free.

[@km09876-t]

I used to ride a Wilier zero9 with 23mm tyres. The back pain got unbearable at times due to the more aggressive set up. I now have a Trek Domane SL6 with 30mm tyres, ISOSpeed set up and a slightly wider saddle and back pain is nothing more than an ache for a couple of hours. The more relaxed set up has been a game changer.

[@JitinMisra]

What about getting a cruiser? Like trek verve?

[@jimriley909]

I take a back injury on to the bike every ride, old sports injury and all that. Adjustment to saddle position fore and aft together with a 0 degree angle, then bar tilt angle though not height from the factory height, helped massively. Took quite a few rides to get it about right with incremental changes each time. Went from the struggle of being unfit and back pain within 2hrs to now doing 6hr rides where my sizeable but glorious buttocks give up before my lower back does. Rome wasn’t built in a day and all that.

[@gcn]

It's those little changes isn't it! Great to hear that you are feeling better on the bike 🙌 How long did it take to get the position right?

[@jimriley909]

@@gcn I want to say almost immediately with instinct and cunning, but in truth it took perhaps a month of riding 3-4 times a week, with varying distances and energy levels, as some days, more knackered than others, the differences would speak out straight away, others whilst fresher in body, took much longer. I assumed fatigue levels meant something being wrong wore me out quicker, having less ability to tolerate a 'not quite right' setting. At times I did feel like I was going round in circles, but now I've got a balance that seems to work at 10k and at 100k plus. But, like so many people, carrying long term injuries does mean some days you're beaten before you get on the bike so you manage it as best you can and shape a ride to accommodate. For me that normally means an extra cake stop, which is always a good thing.

[@masaharumorimoto4761]

Thanks for the tips eh, I'm going to tilt my saddle a bit forward today before I ride! Had to believe i'm riding in Feb in Canada, but the sidewalks are clear and I'm happy to burn off the winter weight, it gets snack-y 'round here lol.

[@gcn]

Enjoy the ride! Check back in and let us know how you get on 🙌

[@leomaduro8661]

My experience is that cycling, on a road bike, always was the answer to my back problems caused by long hours in my office jobs. Mostly, half an hour into a ride, the pain was gone... The explanation, according to me, is that the position on a roda bike, with at least 10 cm of difference between handlebars and saddle height, kind of opens up the rear part of your spine, whilst sitting for hours kind of places a lot of stress on your lower back. I never had back problema on the bike, not even after 200+ km rides. I'm on the bike for 53 years now.

[@cathalkenneally1614]

Excellent video. I had a bike fit in December, not because I want to ride like a pro but because I enjoy riding my bike and I have already noticed a difference in my cycling. This morning I did a 2 hour 24 minute ride and cycled 36 miles with an average speed of 15.2 mph. I included a nice climb near the end. It’s a climb I normally avoid but today I set a PR. When I had my bike fit I asked about aerodynamic bars ; I asked would they increase my speed and performance and he said don’t bother. He said the bike would be fine for me. I feel more comfortable on the bike which is the main reason for doing it. Riding longer distances is the ultimate goal and being comfortable on the bike will help with that

[@jevgeniardassov]

Different and wider saddle and a shorter stem 100->80. Made me feel much more comfortable on my carbon gravel rig.

[@gcn]

Shorter stem can give a little more control too, that's not a bad thing on the gravel 🙌

[@Gixer750pilot]

Been cycling a decade now and I’m still amazed about the craze for “slammed” front ends , it’s almost seen as a right of passage to have a zero drop or slammed front end with no spacers as it’s seen as being more pro . Like 23mm tyres , slammed front ends for non pro racers should be left in the past , as comfort should come over looks or aero .

[@gcn]

We're here for this energy! Slam stems may look good but comfort looks better 😎

[@carlosdeno]

At 60 I have a 40 year old back injury. Keeping my weight down 72kg at 5’11”, professional bike fit and build core strength. I stretch for 30-40 minutes before a ride. I’m lucky that on climbs I always stand out of the saddle and keep straight, it’s how I like to ride. Every thing then goes through your core and will build strength. My saddle is nose down slightly and a Fizik Bull which gives a slight pelvis rotation, this alone is a huge factor. Flat saddles an absolute no no, I always find my back will go when I’m working at home in the garden, unnatural movements, twisting etc. Another thing that works for me is on climbs tense your core muscles, it works trust me.

[@gcn]

Great to hear that you are doing everything you can to get over the back pain! At what point did you look for a new bike fit?

[@carlosdeno]

@@gcn I had a bike fit last year as it was 15 years since my last one, only minimal changes too which surprised me. I’ve a saddle fit next week actually, my backside isn’t as meaty as it used to be, looking forward to what the next decade brings! Haha. Great video. 👍🏼🚵🏻‍♀️🚵

[@chrisridesbicycles]

For me it was handlebar width. My bike came with a 44. Got a bike fit, changed to a 40, pain gone. The only place where I still get a bit is long hours on the indoor trainer.

[@Blitzer00979]

Wow, that's interesting. Handlebar width isn't the first thing you'd think would be the main cause. Do you think the narrower bars got rid of your back pain because they made you more stable on the bike? My gravel bike came with a 46 cm, and I'm planning on changing to a 40 cm as well

[@chrisridesbicycles]

@@Blitzer00979 Without really knowing, I‘d say the narrower handlebars avoids my shoulder blades being pinched together and let‘s the muscles work in a more efficient position. I would never have thought that 4cm can make such a difference.

[@davidhenner9367]

Redshift seat posts and stem really help especially for the ultra distance events. I don't think I'd sign up for a 200mile+ event without them.

[@ShadowzKiller]

You guys missed one point and that is whether one leg and/or foot is shorter than the other. If saddle height seems impossible to get right, and you get one-sided back pain, then it could be your body not the bike. Shimming for leg length difference and/or staggering cleats for significant foot length difference may be necessary.

[@gcn]

Great point! This is very hard to know yourself though, this may be something that is picked up in a pro bike fit 👀

[@ShadowzKiller]

@@gcn True, but shims cost almost nothing and staggering cleats is also free. So you could experiment with both in a short, Zone 1-Zone 2 session.

[@cruachan1191]

I actually found that cycling helped with back pain, I had some pain having not worked for a few months then spending hours in front of a computer again and once I took up cycling this was no longer an issue.

[@gcn]

Interesting! How do you think it helped? Could it be the strength training that goes alongside it? 🚴

[@ShawnStradamus520]

I went through all kinds of back pain related bike fit adjustments and finally figured out that the straps on my bib shorts were not long enough and were compressing my back. I lengthened them by 14 cm (hack or bodge?) and the problem went away immediately.

[@gcn]

Wow we've never seen that one before! Hack for sure 🙌

[@jellenijs6876]

Great video! I´ve had my bike fitted a week ago after 3 years of cycling because I suffered severe lower back and shoulder pains even after only 20 kms. I was putting it off for one reason only, the bikefitting costs as much as my 2nd hand old Columbus pinta with 105 (€200). But it was worth every cent. Felt the difference after a short ride wherein I was able to ride on the shifters for 45mins straight, where before I was aching after 2 mins. We raised the saddle, put it more forward nose down and levelled the handlebar ´cause it was pointing way down, never noticed it 😅.

[@cityslacker6221]

I’ve had two back surgeries and have a spinal cord stimulator implanted. My number one recommendation is to pay to get a proper bike fitter. Personally, I can’t ride in the drop bar position, it is bar or hoods only. But switching to the short nose Spec saddle and getting the saddle angle correct allowed me to get my hips more open and allowed me to ride longer . Also, I can confirm the saddle width issue, I was fitted for a 143, but 155 is what actually lets me ride longer pain free. The crank length is definitely something that also helped me release the strain of my Psoas and Hip Flexor muscles. I had to go from 175 to 165. The biggest thing this helped with was allowing me to get my saddle even higher over my bars, which straightened my spine when on my hoods. also, hydration is key. the more water I intake, the less likely my back spasms. Now, I simply can’t wait to get a Roubaix, because I need the new future shock.

[@nofty6284]

Did you have any disc herniation or bulging? I am possibly experiencing this with sciatica and cannot give up biking! I am definitely experiencing mental issues that cycling solves and just want to know if anyone has back issues similar to this and still able to ride after healing.

[@cityslacker6221]

@@nofty6284 I do, but it is not my primary pain. My primary is from my facets due to spondilolisthesis. I do have radiculopathy, but it my spinal cord implant masks a lot of that pain. My surgeries were due to fractured vertebrae, so my case is very different than sciatica.

[@brettbadenoch9252]

Yeah, as I scale up my ridding, every nuance on how I interact with my bike makes a difference to my health. Good video, thanks.

[@theindependentlifestyle]

Thanks for the advice Si, I will be checking my bike setup and find the way to make my ride as comfortable as possible. But not all at once. I also have back pain after riding my bike.

[@gcn]

Go forth and get comfy 🙌

[@SimonHBS]

Speaking about saddle front/aft positioning: In my experience, the problem is more often that the saddle is too far to the front than vice versa. The lower the stack of the bike, the more relevant this is. The reason is that in a road bike position, pushing the pedals pushes your upper body upwards, just like when you are bending over and getting back up - your butt will go back to balance and support this. If the saddle is too far to the front, on the other hand, the pedalling will not help push/stabilise your upper body, and you will feel this as excessive weight on your hands on the handlebar. Meanwhile, it is true, as Si says, that having the saddle further back means the actual reach to the handlebar gets longer. This can be a problem if you have to stretch too far as a result. As a general rule of thumb, you will be stretching too far for the handlebars if the angle between your torso and arms are more than 90 degrees when torso and arms are straight. What all this comes down to is that too long of a reach and/or a saddle position too far to the front will mean your lower back will subconsciously have to work to compensate in order for you to not drop your torso or put all the weight through your hands to the handlebars, which will result in wrist pain and unstable steering. The other main point from this is that you cannot adjust yourself out of the problem if the reach of the frame is too long. You have to get a bike with stack and reach figures that will fit you. Also keep an eye out for seat tube angle and saddle post setback, as it will alter how you position the saddle to give the right balance. As others have pointed out: Get a bikefit from a bikefitter with a good reputation, especially if you are planning on buying an expensive bike!

[@madmick9205]

I'm a little strange.(yep! in many ways. Ask my partner:)But, I have shorter legs. In the gym it makes me a very powerful squatter. Bike wise, I look wrong on a bike that suits my size. You'd think that a smaller frame would suite me better. It doesn't at all. But, whilst a larger frame is better, and you can tell that simply by looking at me on the biker. I found that, 165 to170 cranks massively are better. I have hip issues! But, instead of changing stem length, I found that compact bars work much better. And, makes the bike less 'twitchy' I also found that lowering my saddle height and moving my cleats all the way back was a really good thing too. Stop my 'toeing' the peddles and so stressing my calf out. I got calf pain after 10miles. I have learned so much via KZbin vids, and this GCN is another great one. Mind you, I reckon a good bike bike fitter would have got there much quicker and saved me many weeks of time learning, And in time and effort saved me a lot of money!! Mind you, I have earned the knowledge that I have learned. From GCN and a couple of other channels. MY advice is this. Be mindful of who you choose to listen to. I simply listen to 3 channels. And take the time time to learn. I can fix any issue on my bike, maintain it well and, have fun on it. All thanks to GCN and two other channels.. easy! Great vid, thanks:)

[@romeandcurry6915]

I had back pain for 20 years, switched to barefoot shoes 7 years ago, problem 100% solved.

[@kevinpower5880]

I was experiencing quite a bit of pain on my bike but then had a bike fit. That identified a need for a shorter stem and shallower bars - problem solved. However, a year later (in my 3rd year of cycling following my retirement) I went back and had my fit adjusted slightly as my body had adapted a bit and I had become more flexible and stronger on the bike. Thus a good fit may need checking after a period of time if you have become fitter from more use of the bike because your now comfortable.

[@ultracycling_vik]

Anyone with bulging disc L4/L5? I love my 150-250 KM tours, but should not do it atm. Happy to hear from someone who worked it out and can repeatedly cycle long distances (on a gravel bike), without pain or herniating the disc

[@paulhartman3118]

I tend to stand and stretch my lower back each time I approach a stop sign or light. It really helps.

[@gcn]

Ooo stretching on the bike! That's a good idea 💡

[@Bike4Coffee-Cake]

I had upper back ache after long rides. Combination of adding a spacer on the bars, consciously rotating hips forward a bit, daily hamstring stretching, and practicing riding in the drops on the trainer seems to have solved it 😀.

[@geraintjones6401]

I've been very lucky so far. At 50+ y/o I've covered several thousand KM since I took up cycling a year ago - a mixture of road and off-road (mountain) riding - and no pain so far (touch wood).

[@wertacus]

I had moderate back pain before picking up cycling for New Year's. I drive a lot, and the extra bit of stretching and the position on the bike have completely fixed it for me. Im riding about 5 hours per week so far, and my back has never felt better. Ill keep these tips in mind if anything changes, thanks!

[@courtneymichelle6548]

I'll have to follow up with results. I just got a BMC Road Machine and did my due diligence before buying to make sure it fit. Unfortunately I'm having lower back pain after my first few long rides. It does go away soon after the ride is over. I'm getting a professional bike fit next week. First time I've ever done this after 20 years of riding.

[@jonnywipeout]

Shorter crank was recommended for me after an assessment with Phil last week 👍 Was saddle issues and not back pain, but enjoyed the video and insights from you guys and Phil 👏😊 Thanks guys

[@geoffreyhoney122]

Great video Si and Phil! My upper back complained between the shoulder blades & at the base of my neck. The handle bar width on my touring bike was the culprit. I have a barrel chest but narrow shoulders for a guy so a quick measure between my A/C joints got the data to buy appropriate radonneur bars, then a shorter stem with a higher angle and it all went away. No more overreaching. Bliss! Great content gcn! Love it! Very useful!

[@Styx1959]

Thanks for a great video, and especially the emphasis that there could be several factors contributing to pain while riding. I've been a cyclist for many years (I'm 64) and virtually always had lower back pain on longer rides. After seeking advice from several physios, massage therapists and doctors, (and confirming the bike fit was correct) I thought that I just had to accept that back pain was a part of it. But then I found a physiotherapist who prescribed leg exercises aimed at muscle groups that aren't directly worked during cycling, and increasing the range of motion (deep squats with no weight, pistol squats, lateral band exercises) and it made a huge difference. I still get sore but nothing like it used to be.

[@chrisdelaplante5515]

Make more video about pain ! I love pain !

[@gcn]

About how to fix pain? 👀

[@andrewlabat9963]

I only have back pain, now, when I've been of the bike a while and hit a 30 + miler to start. But taking the time to make micro adjustments payimg attention to what helps or not has badicly ended my back pain years ago. But I wish I had seen this video years ago.. 😁

[@rbonn3880]

Thank you, Sid. Excellent tutorial. Phil Burt is the absolute best...he makes sense out of complicated problems and explains them so dummies like me can be better and healthier cyclists.

[@gcn]

Hahahaha we're sure you're not a dummie! Glad we could help though 🙌 Phil is always great to have in our videos! Should we get him back for more?

[@rbonn3880]

Absolutely!@@gcn

[@HaraldNilsson]

HOW are we not mentioning stretching? I started having back pain when cycling after i began school again. Sitting down for long periods with less time to stretch made my back ache. Finding the time to stretch my hamstrings butt and back, has almost completely fixed my issue.

[@davidlau2467]

I've had back pain for the longest time, but it actually improved with cycling. However, after doing more cycling, I developed back pain but in different areas. I started doing more core and glute exercises, and have made improvement. Currently, if I stopped cycling and/or strength exercises for a day, I get stiffness and pain the next day. 🤷‍♂

[@jonathansnow1886]

1) I'm 6'2" and my back pain was managed by lifting (lunges and goodmornings). But it went away altogether when I changed to a wider saddle. (Selle Drakon). Why? Hell if I know. My theory is I'm just generally more comfortable on the bike. I rarely have any back pain now.

[@Chris_Rides_Bikes]

good video, the only thing I would pick at is the idea that having a stem pointing up is "the wrong way".. I think that just perpetuates the idea that we all need to ride a a bike like the pros do (type and fit) and that, I think we can all agree on, is just silly since the majority of us aren't early 20-something pros at the best fitness of our life.. :)

[@ivanmatic4229]

I have chronic back pain from a herniated L5-S1 disk. In cycling, I had to switch from a road bike to a trekking bike with some 5-6cm less seat-to-handlebar drop. It also has 47mm tires and a Suntour NCX suspension seat post. With nearly 17kg in weight, it's not a bike that you can get to average speeds of 30-40 km/h on, but after riding it for two hours, I feel more comfortable than after sitting in an armchair for two hours, which enables me to go on long rides every single day.

[@galenkehler]

I had a herniated L5-S1 about 15 years ago and I found the reverse was helpful, leaning forward opened up the back of the joint and allowed the disc to suck back in and relieved pressure on the nerve. Leaning forward also takes a ton of weight and shock off the back so I always used to choose my TT bike for long rides 😊

[@ivanmatic4229]

@@galenkehlerI wish my injury acted the same. After it happened, I couldn't ride on aero bars any longer and even riding on the drops caused significant pain and stiffness, not to mention having to wear a rubber corset around my waist, since even the least bit of sweat on my back would cool it to the point of causing spasms. :(

[@algmusicuk]

The steam length and saddle angle and height made huge difference with me. It's also changed as I've got more flexible

[@lucvandenelschen903]

Did you shorten or extend your stem?

[@JayLato]

I found a 140mm crankset, 320cm wide bar, 35cm stem for a 43cm 700c road build I’m working on for my 8yr old daughter. 😀

[@galenkehler]

I often get back pain in the winter, and i figured out that it was from the extra clothing i was wearing on my torso which fills the space between my thigh and stomach. Jist accepted that i need to put the bars a little higher and back for a few months

[@webster169]

Great video, I love when people are so passionate about making our cycling experience better

[@masaharumorimoto4761]

Oh ya, I've got Ankylosing Spondilitis and I like to ride no hands, back straight as much as possible, it helps activate all the core muscles to keep balance, anything to avoid full spinal fusion, my doctors are always surprised about how well i'm doing.

[@brianrichards350]

AS also..disc herniation as well. I did the stem flip to bring the bars up, switched to 28 mm tires (max for my bike), and a Redshift sprung seat post. Also spend 20 minutes pre ride doing flexing in yoga poses while the oatmeal digests.

[@lorikendrick1705]

Helpful suggestions, Si and Phil. Get fitted if you ride a lot.

[@christopherthomas2438]

Great video, I tend to get upper back pain (between the shoulder blades) on longer rides. I have a cyclocross bike& they have flared drop bars, it was interesting hearing how wider bars could be the reason why I'm getting this

[@liamm8992]

I've occasionally found back pain on the turbo. For some reason, the exact same position that feels comfortable on the road can feel far too stretched on the turbo. I'll quite often find myself tending towards the 'puppy paws' position inside, as something that allows my whole back to relax. Generally not an issue outside though.

[@paulcollingridge8387]

Flipping my stem and adding 5mm spacer saved my 64 year old neck. I dont do speed, i do do endurance

[@overcookit1433]

It depends. In case you haven't changed a thing on your bike, and the problem occurs, it is a matter of muscle dysbalance, and some training - e.g. laying on your back and lifting your a**, so it is in line with your upper legs, and holding for up to 45 sec, min15 times - should help. In case you have a new bike and you were to lazy to note your position (most important the saddle in relation to the bottom bracket), you have to adjust the bike by only changing one thing at a time. But don't exaggerate, don't go to easy, even at higher ages the body is able to adopt to a new position, and always remember: pain is temporarily, glory is forever.

[@arfarzam]

Riser drop bars are another choice.

[@matskelton9589]

Valuable stuff 👌

[@patrickenglish9593]

I enjoy these videos and find them helpful but actually getting hold of shorter crank lengths is not quite as easy as it sounds. Buying shorter crank lengths on new bikes is also not made easy by most brands-bought a lovely Canyon in lock down with integrated power meter which makes this expensive as an option so something I would consider if I buy a new bike again.

[@BTcycle]

I was dealing with lower back pain towards the end of last season and wasn't sure it was due to not being flexible on the bike. During this offseason, I realize my saddle was too far back 2cm and now after the adjustment it made all the difference. Ordered a no offset seatpost because the current seatpost (18mm offset) was going past the limit.

[@gcn]

Small changes make big difference 🙌 Are you sitting comfy now?

[@PVVI2015]

Thanks! That made sense and was also very practical!

[@gabrielbuenoaoki6119]

Video is great as always, but Phil could have better camera / mic 🙂 would look more professional and match the quality of recording from GCN

[@TheAttyjace]

I commute using a hardtail for 2 years but I just got my first Road bike last Christmas. I notice that whatever pain or discomfort I feel while riding the road bike is gone the moment I end the ride. maybe I need to ride the road bike more often to get use to it.

[@HugoHocknell]

35yrs of racing with 600+ races. Had major lower back pain and ended up in wheelchair. Crashes and TT position screwed mine up... Using 165mm cranks is BS in my opinion ❤

[@clubstew]

Despite keeping my arms bent and even relaxing the arms a bit, it seems, it tends to be my shoulders that suffer on long rides. I do go hands free and upright often, but definitely need to concentrate on core strength more.

[@padmanabhaprasannasimha5385]

I don't know how but maybe I've always had a great bike fit but never have I ever had back pain from cycling. I had wrist pain after my first ride because I was gripping the handlebars too tightly and twisting them as well.

[@Andi-r2p]

I usually only suffer back pain on intense climbing days and/or long days - 3 hours plus, pretty much always cleared up after a couple of hours. Have always used shoulder width bars but recently started using straights on a bike i was given and i'm getting a lot of arm/shoulder pain - will be 'upgrading' to some narrower bars asap! However, i also need to extend the cockpit area a bit as my gibbon arms need more stretch to be comfortable! Yep my usual bar / saddle offset looks really extreme but for me its not.

[@dangernba]

A shorter stem solved my ergonomic issues like magic. The whole bike felt uncomfortable, and the only problem was the stem.

[@ivangsvts]

Great video guys! I live in a hilly area and also high altitude, so all my ridings involve some climbing or a lot of it. Hurts 😢

[@elizabethpoley6882]

Si, what about the Selle SMP TRK saddles....the wavy ones? Are these recommended, i.e., can they help or hinder back pain? What does Phil think? Also, I have a lower back injury from a 1976 job that causes me pain. So, thanks for giving me some markers to start looking at. Plus, core strength is really important for cyclists. Have a physical therapist that has been helping me out w/some exercises and stretches for that. Never realized before just how important a strong core is for cyclists. May have to hit the gym to further strengthen. Great tips!

[@bernieraverty4319]

Great teaching

[@jimmyr204]

Two Tylenol at the beginning and three quarters through a long bike ride really helps for my old self.

[@cherriagana]

Wanted to get a 1X11 GRX groupset but could not find one with a 165 or 160mm crank length :(. So I modified a 105 to a 1X setup :D

[@grahamaustin9085]

Cycling improves my back pain😂. Sometimes the only place i feel comfortable is on my bike

[@imjustjamei]

drop bars are horrible for this.. not only kinking the back but also kinking the neck... rode 20 years as a messenger and I can't recall once having back pain while using mid rise bars on my fixed gear..

[@jansprij2858]

My backspin disappeared by getting a proper bike fit, I thought I had all the knowledge, but apparently I had not 😀

[@michaelsrealm9365]

Physical therapy in core and glute activation during riding.

[@tim_stealth]

Great video! Can you please cover knee pain next?

[@timschiller]

My lower back pain is always on the right side only. Any advice?

[@TengoHambre]

Tilted hoods from 6% up to 9, no pain. More power

[@chrisjacobs5926]

Great video. Can you do similar one for shoulder/ neck pain. Also please stop with that annoying camera angle when Si is looking at the other camera. So many people do this. I feel like he's not talking to me!! What's wrong with just straight on shot? Bonkers!!

[@gcn]

We'll see what we can do - we would love to make this a series 🙌 Thanks for the feedback, we always welcome the views of the community!

[@NubDaily]

greetings from indonesia.

[@TheAgingCyclist-bk9wt]

So around 20 years ago I had terrible back pain… that wasn’t on the bike.. felt great on the bike…. Off the bike was another story… terrible … saw a chiropractor and found out my right hip was anterior rotated and dropped due to a collapsed foot arch and super tight psoas muscle… took about 6 months to get it worked out… after that I focused on lots of core work and position on the bike…I’m now 52 and never felt so good in the bike!! You DONT have to have back pain while cycling!!

[@conteudoanimal]

sore back ? what is this ? I never felt in 25 years cycling ... I get good stretch off the back to prevent this issue ... and till working fine !!!

[@razorree]

What about back pain that happens only when i push hard (steep climb for example, for more than 30 minutes), however it dissapears right after I ease, so surerly just muscles?

[@nathanaelshumsky2977]

I found you have back pain when your stack is to low, combining with reach is to long. I used to have both of those with my old bike I bought a surly that has a very high stack and bought I bike a size down and I have gone for 3 hour rides or more with out any back pain. The right type of bike matters too 😊

[@martycortes1549]

If the bike fits right , your body will let you know. In golf we have a saying . Fit the equipment to the golfer. You don’t necessarily have to look like a pro. Do what’s best for your back ,Treat your back right, otherwise you’ll never gonna last.

[@MrGrusome]

Or, instead of trying to fix your back by adjusting the bike - adjust yourself! E.g. by adding free weight exercises that are focused on your back. Proper muscle tone for back muscles will improve both your posture on a daily basis and diminish negative experience on a bike.

[@SonnyDarvishzadeh]

5:30 there are riser bars if flipped stem is ugly ;)

[@youhavetoknow2524]

Hi, I have had a lower back problem for more than three years now. Please help me sit correctly and get the right size Length 180 سم

[@algmusicuk]

Nice work

[@kevin._.farren]

The request for likes and subscriptions seems to have a bit more emphasis in videos since GCN+ went away…or is it just my imagination? Anyone else worried for the future of GCN?

[@jessebyrd5983]

Spinal stenosis L4 L5, tried shifting my pelvis and slightly lowering the front of the saddle. I think it’s time for a professional fitting, pain always sets in around that 70-80 min timeframe…

[@gcn]

When you have very specific fit issues a pro fit is the best way to go - You have to be careful when playing with your fit yourself 👀- We hope you can to the perfect position 👌

[@billmccaffrey1977]

There are two key options that you did not discuss: 1 - If you are new to riding you will most likely feel back and neck pain with shorter rides. It would be in your best interest to hit the gym with a trainer that can help strengthen those muscles. Else you will be modifying your bike, when the problem is you. 2 - For many people with chronic back pain, the answer may be to go to a recumbent bike / trike. Many older people can benefit from this.

[@gcn]

Some great points here. Starting slow and building the miles up is a great option - don't jump into an ultra, start small and build yourself up. Part of it can be training the body to hold that position for longer. 🚴

[@kasaifinn-cs4vi]

thanks.

[@gcn]

You're welcome 🙌

[@Thezuule1]

I don't seem to get any pain until about hour 3 and I'm usually right as rain 20 minutes later. I can last a bit longer on the road bike than the TT bike but it's a more extreme position. I suppose some targeted lower back strength training or yoga could help.

[@gcn]

Bingo! Sounds like a big of conditioning and yoga will really help 🙌 6 hour rides here you come 🚴

[@Thezuule1]

@@gcn nothing in the world I want more than the endurance to persist. I get 60 miles into a ride and have plenty of legs and lungs left it just starts to be uncomfortable to carry on. Training for a 550 mile ride from New York to Virginia in April so I need to focus a bit more on the weak links in the chain if I'm going to ride day in and day out.

[@stoyangosevits7735]

Saddle tilt does it