Back Ache / Back Pain
 

Hi friends,

I have a bike that I have ride sometimes. I have to ride it for long hours at some trips. Yesterday I made 650 kms in 8 hours. Stopped 3 hours between.

Long trips make my back ache a lot. Sure yours too.

I know the best solution is have a rest (on bed?), yes but what else can be done?

Best solution
 

Putting unusual strain on your lower back, as a multihour bike ride, is going to kill your back if you aren't prepared for it. I had some back problem some years ago. Was easily solved with excercising the lower back muscles. We are not talking hours and hours in the fitness club. It realy doesn't take all that much.

Obviously you should check with your doctor, but for a description of the excercises, your local fitness instructor will have the knowledge to guide you.

Preperation is the best "medicin".

But, when the damage is done, you can try hanging for a couple of minutes in your arms on some child swings. Realy give that back a good stretch. Will loosen things up a bit, but not solve your problem in the long run. For the long run, excercise your lower back muscles. That's your best bet.

As Mc Thros says, strengthening your core muscles is the main thing - Pilates is pretty good as there are a few key exercises you can do ..... and best of all no equipment is needed so you can do them anywhere. Best thing is to do a short course - or borrow a book from the library/look on the internet.
The other thing is to wear a kidney belt - usually used for off roading. I have a fabric one with hard plastic strip inderts. It helps with supporting your back but also keeps it warm (if you're somewhere cold/wet) and stops the muscles cramping.

I agree with what Mermaid said get your self a kidney belt I have been wearing one for years
I find it makes you sit up better on the bike and helps with the back pain
It will be the best £20 you ever spend :mchappy:

I have had a bulging disk for nearly twenty years (more recently exascerbated by the fact I'm becoming a fat lazy bastard). An airhawk seat cushion has definitely helped, but the biggest help has been a quality kidney belt. I've found the belts built into new jackets are pretty good, but I still find my proper elasticised belt best for long trips. The worst damage to my back comes after camping on the ground (I'm supposed to be in denial about this). The airhawk and belt have it sorted out in the first hour back on the bike.

cheers Brett

Hi,

I broke my back a few years ago at L2. My back aches after a long day but, as said, a kidney belt helps a lot. Mine is actually a 5 section Dianese body armour belt, so it provides a lot of protection (bit paranoid about breaking my back for some reason! ;) ) support and warmth, which also helps.

I also try to keep the pillion area of my seat free of luggage so I can move my butt back and forwards, which also gives some relief.

A few short breaks are probably better than one long one as well.

Matt :)

achey backs
 

Hi,

this is one of the reasons that I teach yoga to bikers - there are so many of us carrying injuries, coping with life on the road and lack of proper beds and baths, riding bikes that aren't always the most ergonomically friendly...

Some of the advice given above sounds very sensible, but if may add yoga as a suggestion too. Please don't think it's all for ladies of a certain age in leotards - it does really help. I've taught it to people who've had really bad backs, and it's made an immense difference. I personally use it to prepare for riding, whilst I'm riding, and to ease off the aches when I stop, and for me, you just can't beat it :-)
The best way to find local classes is to find the governing body for your country - in the UK it's the British Wheel of Yoga, and then find an accredited teacher in your area (worth checking, since it takes two years to qualify with the British Wheel in the UK, but anyone can set themselves up as a teacher without having properly trained). Alternatively, speak to your local doctor/chiropractor to see who they'd recommend (I have a local friendly chiropractor who thinks yoga's amazing for bikers too!).

Good luck - and happy riding :-)

backache
 

I got a kidney belt before going to Alaska last year, in amnticipation of long days on a marginally comfortable bike a '92 KLR 650. The one I choose is the BACK-A-LINE. It has stiff support on the back side and a two part velcro closure system. It works quite well and cost about $60.00 from Whitehorse Press.
Now any ride that takes me across state lines I reach for the belt before leaving.

Back
 

Strenghten your core muscle (abs, lats, etc), buy an Airhawk cushion, kidney belt and when riding stop & rest every 80-100 miles.

Also - good posture is on and off the bike is important! Yogi helps here.

A Guiness Stout always helps

If you don't normally have a bad back off the bike , then your riding position may be at fault .

You may have to change the position of the footpegs or raise or lower the seat and handlebars .Or make the handlebars wider or narrower .It can make a huge difference .

I agree with dodger. I've got an F650 GS Dakar, and despite putting bar-risers on, and adjustable foot pegs tried in every position, and the bars tilted this way and that, I still get back ache after a couple of hours, the riding position makes by back 'round', and doesn't push the small of my back forward enough, perhaps a re-shaped seat might cure it, but it's a lot of money to spend to find
it might not be any better. I had a KTM 950 previously, and that was just perfect, could ride it all day with no problems.
Half the problem seems to be that we take a test-ride before we buy, but it's never long enough to highlight any defects with your posture.
Bill

I have a burst disc in my back which initially caused me big problems. I got myself the booklet "Treat your own back" by Robin McKenzie and by doing his suggested exercise every morning I keep my back in check.

This is The North East | CommuniGate | McKenzie Back Exercises

Hi Tori. Really liked the presentation you did at the UK HU meeting. I'll be taking up some light yoga here when I get organised (possibility .. never? :( ). As mentioned the ergonomics of your bike can have a lot to do with it.

I need handelbars that don't point backwards on teh ends (called sweep by some, something else by others .. ) Close your eyes, hand resting besides the hips, bring your arms forwards - bent elbows - fists made ready for teh handel bars .. open eyes and look at where your hands are - that would be the ideal possition for your handel bars - width, sweep, and possition from shoulders ..

So look at your position on the bike, the relationship to the bars... and try doing some yoga/stretches before during and after a ride.

back pain
 

This a help full link ,I have a couple bulged disks,and learning to deal with it
Jim

I also have a really bad back - a combination of a 20 year old injury to L4/L5 and L5/S1 and degeneration. The things that work for me are a really upright riding position (I have a DR650), a really good back brace together with an Airhawk seat as well as an ongoing Pilates programme. I can spend 12 hours on the bike and still be ok.

I do struggle with the camping though and can only camp for short periods even with the top of the range thermarest. The trick is to make sure that you are warm and comfortable when camping otherwise the next day is awful. When travelling I plan to use a combination of camping, hotels/motels and couchsurfing. That should get me around the world.

Would like to hear how others with bad backs cope with the camping.

Cheers

Mmmm!
 

Can always get a car??

I have a friend who is 58 and she is riding the world and a keen Iron Butt rider (not my cup of tea)! So all I can say is....

Harden up guys!

Have to say driving back from german diesel bike rally in one hop killed my back, never normally get any back problems. Only now getting mobile with it again

do some crunches ya lazy old bastards

I've had two discs removed and one trimmed and I find the most important thing I have to do is make an effort to keep my back as straight as I can. I can do 800 mile days fairly easy but I find walking and stretching at gas stops really helps. I have yet to use a kidney belt, but I'm considering getting one.

As far as bad back camping goes, I use an old style Sevylor air mattress that inflates to about 5" thick. It packs kind of large but I get a great nights sleep.

Thanks for nothing Dingo and PocketHead, really helpful stuff! Suggest you guys stick to subjects you actually know something about.

I think there has been some very decent advice on here, I speak from experience also having broke my back (in 1974 and spent a year in a plaster bed to try to fix the bugger)and had a spinal fusion from the pelvis to about 6 inches up my spine meaning the area immeadiatly above the fusion has to take all the strain of flexing that would normally be spread over the larger lower and stronger vertabrae and pelvis (these are fused together - a real problem for the body to deal with)and associated muscle groups. Further to this I was later injured twice with two serious upper spine and neck injuries over the period of a year in 2002. As a result I have had physio,yoga,pilates and every other type of exercise and treatment to try and allieviate some of the problems associated with bad backs. We all have different tolerence to back pain and some have accute pain, some just have dull ache they think is pain (There is a difference believe me.) As I work as a stone wall builder lifting and moving dead weight - not good for backs and it involves a lot of bending and working in the cold I feel I have worked through the various ways of easing/avoiding back Pain.
The first Is Keep fit - no beer bellys you need strong lower stomach muscles and core muscles (crunches are not the way to go) Pilates/yoga or when your at home one of them rubber balls you sit on doing hip thrusting exercise - excellent for building the deep core muscles strengthens the support for your spine, Posture on and off the bike Think of a wire attached to the top of your head pulling up stand and walk tall with this in mind gets your posture good and helps lower and very much upper spine. When sitting on the bike dont allow yourself to sag keep the lower spine pushed forward and shoulders back, like they say try to adjust the bike to suit. When you stop for rests do a few spine stretches pulling your back straight/hanging from anything to stretch out the weight and some slow gentle twists and if its all getting to much stop and rest. The main thing is get advice as has been said from a specialist I rate yoga and pilates as the real leaders in this field. Medical people have widely varying views but rest in a bed is as bad as it gets your spine needs to be moving even very gently and slowly. Kidney belts do help but are more of a sticky plaster on the wound rather than treating the underlying cause. Keep fit very fit build up muscle strenght this will protect underlying weakness, get the ergonomics of the bike as right as you can and for overlanders this should be High on priority when looking at a bike. Or you could do it the way mentioned above just be well ard and ignore the pain -but then look forward to maybe driving a wheelchair in later life. Yor spine means everything to your whole body look after it. Bye the way I sleep very well when camping on a thermarest or my Exped downmat. The down mat is the better of the two bye a long way.

Ahhh Hornet my dear friend.
 

No maybe I don't know anything about bad backs? I have worked in the mining industry for over 20 years training on, repairing and operating heavy equipment so I have seen my share of people with bad backs and people who try and play the system. Been riding a bike since I was 10 as well so yes, have had my share of stiff and tight back muscles as well and have paid money to the local chiroprator.

The woman I was telling you about did have a bike accident in Meekathara 2 yrs ago and broke her back in 2 places! Now she has a smaller bike and is actually out there doing it! It is people like this that I take my hat off to not a bunch of people on here that do their 800 km days for the weekend or down to the local coffee shop for a Latte.

It's easy really! If riding a bike hurts your back, give it up!!! If you can put up with it then don't complain and enjoy it. If you need a kidney belt or a back brace then get one! But please don't use this forum as a place to winge and whine, I don't think it was set up for this?

Enjoy the ride guys.

Cheers

Dingo, the forum is designed for intelligent conversation, you earlier remarks were certainly not that - your latest one shows a bit of promise though. If you have something intelligent to add to posts please do so, failing which keep your flippant comments to yourself.

PS - I did not whinge or whine, perhaps you should read my post again.

Posture is all important. IF the bike is a sports bike ie not a fully sitting up riding position then lower back pain can be short hamstrings (the muscles up the backs of the upper legs). You should be riding with your back concave that is the lower back curved down with your belly pointing at the ground. The lower back hurts if the lower back curves UP. This happens if the hamstrings are too short. Go to a yoga teacher to learn how to stretch them-it's easy. But yoga postures and stretches should not be "taught" other than face to face and one to one or you could cause a strain. My doctor said I could only ride a sit upright bike. After three weeks I can do ride a Moto Guzzi Le Mans with clip ons. No problems. Take up yoga. You'll benefit. Linzi. Note, backs are complex and problems very varied!!!!

Used to be a grave digger many moons ago. It made me very fit around the back and shoulders - looked a bit of a mutant actually, with my little legs - but it took a toll on my lower back that I hardly noticed at the time. Today, my back can now pop on a sneeze.:(

I did the yoga session at the Ripley HU meeting. All I can say is, it worked. I'm now on the lookout for classes, but nothing suitable yet.

As a car driving, lazy old bastard, I found their comments very useful.:thumbup1:

Hornet, your a kiwi you can't help it mate. I don't hold that against you though!

Anyone up for a quick ride down through Sumatra next week? Shipping on Monday after the Malay GP!

Cheers

Yoga Classes
 

Hi Teflon, I'll check with an excellent yoga centre and ask if they recommend anyone in Salisbury. An Italian woman, family name Scaravelli, is credited as having offered the best therapeutic yoga. You've hit a gold vein if you find a teacher who trained under her but that's not likely. Next best is to find a teacher who's own teacher had learnt from her. I'll get back to you shortly. Linzi.

Yoga
 

Hi Teflon, I spoke to my yoga teacher and he said, " I don't know anyone in Salisbury bu also it's not just Scaravelli teachers who can be excellent and it's even possible to find a poor Scaravelli teacher. Tell him to google for local teachers and see if the teacher asks probing questions about any injuries! Seek someone with a physiotherapy background possibly or massage therapy background. Nearest good teachers to him are Exeter and Totnes. I'll be teaching down there in a couple of weeks and ask for you". So, if I haven't left for warmer climes by then, then I should have a reply for you. Linzi.

Thankyou Linzi. Was looking for a basic class, ideally within walking distance of Salisbury town centre. So far, everything is at an extortionate price - £295 for a yoga breathing! Everything else is a lengthy drive away.

The local leisure centre does a yoga/pilates class, which I think I'll go for. Don't know how much yet, but without all the bells and whistles, it should be reasonable.

I really appreciate your asking around.:cool4:

Yoga Costs
 

Hi Teflon, no problems in helping. Further along the south coast a yoga class of any level costs £6 for one hour, £8 for one and a half. This is the same for all levels. This is at what I imagine is without question the best quality yoga in UK. As yoga is unregulated in UK I guess costs vary nationally. To stay cheerful I keep reminding myself that my back problems are behind me now but they stick like a bad smell despite that thought. Linzi.

Yoga Salisbury
 

Hi Teflon, I asked a yoga supply shop owner as I passed him on the pavement and he suggested looking in world of yoga for a list of teachers. I managed to catch my workaholic teacher between classes and he said that was a good hint. I couldn't find it on the net though!
I tried Yell.com the UK's local search engine - search for UK businesses and came up with three ads for Salisbury: Fiona and two Iyengar teachers. BKS Iyengar was a Guru with whom Wanda Scaravelli trained. The Iyengar system of yoga is the type you need. I suggest phoning and not mentioning any injury or physical problem to see if they make the probing questions a good teacher would make about a new pupil's health. I hope sincerely that you get the benefit you can from yoga. Regards,Linzi.

Salisbury Yoga
 

Hi Teflon, try Yell.com the UK's local search engine - search for UK businesses for yoga in Salisbury. I found three listed: Fiona and two Iyengar teachers. The much missed guru, BKS Iyengar, taught Wanda Scaravelli, and their yoga is the type for you. I'd suggest phoning these schools without mentioning any physical problems to see if they make the probing questions about your possible injuries etc. which a good and safe teacher will make. I hope sincerely that you gain benefit from any classes you attend. Regards, Linzi.

Vicodin! :thumbup1:

= Dependancy.:stormy::(:stormy:

drunk more puss befurr retyrring....

headache next day makes you forget about the aching back.... :thumbup1:

Yoga in the UK
 

Hi -
The main governing body for yoga in the UK is The British Wheel of Yoga. They have a good web page where you can search for British Wheel qualified teachers in your area. This is a well respected qualification and meets nationally recognised standards.
BWY - Find a Teacher

The other main association is Iyengar Yoga uk - similarly - check out their web page. Iyengar Yoga Association of the United Kingdom

Prices do vary - some classes are subsidised by local authorities etc, others not. I would expect to pay around £5-6 per class, but you may get a lower rate for buying a block of classes, or a term subscription. (I charge £5 for One and a half hours, for 9 classes, then students get their 10th session for free - a bit like a coffee shop!)

I hope that helps!

Tori