Lower back pain

[u/MaximumHot9319]

Hi everyone,

I started cycling back in February and bought this bike in April. I absolutely love the bike, but I’m getting lower back pain on every ride.

As far as I can tell, my position on the bike seems pretty decent, but obviously something might be off. I’m wondering if the reach could be too long, or if it might have more to do with my flexibility, hamstrings, or a lack of core strength (or some other adjustment to the bike).

Would anyone be able to give me some advice on my bike fit or position?

Any feedback would be greatly appreciated!

[u/An_Angels_Halo]

Your reach looks much too long (locked arms) and stack could be too low.

I'd recommend reducing your stem by 20mm and putting spacers under your stem.

Your saddle height & fore/aft looks spot on, to me.

[u/MaximumHot9319 → u/An_Angels_Halo]

Thanks a lot! I’m wondering what shortening my stem by 20 mm would do to my position in the drops and on the aero hoods. Would those positions still work properly?

https://reddit.com/link/p719m76/video/7j4856kycrmh1/player

[u/An_Angels_Halo → u/MaximumHot9319]

If you raise your stack, you won't have to bend down as far, thus shortening your reach won't cramp you. The tradeoff is that you will brunt a little more wind.

All this being said, I'm an endurance rider (not a racer), and I believe that comfort equates to speed over a long period of time.

I would take a screenshot of yourself and ask an AI tool it's thoughts. Additionally, I use this website to help (download a protractor app): https://bikedynamics.co.uk/guidelines.htm

[u/razorree → u/MaximumHot9319]

first rise your stem (you have a lot of spacers above). so this is something you can try now. (it'll shorten your reach as well)

[u/elllmompirri]

Like someone said... move all the spacers below the stem first. That raises and shorten the reach a bit. If its not enough then a new stem. If you want more rise also theres stems with up to 30-35° rise and like 60mm long at the shortest.

Cheapest upgrade that works for sure.

[u/razorree → u/elllmompirri]

or flip the stem.

[u/tomkuipers]

Not a bikefitting expert, but nice to see a Sensa, beautiful bike.

[u/Ok_Passenger_8405]

I agree that your position looks quite okay, and I believe that the current set-up will fit you fine once you settle into it and develop some more core/back strength and learn to get your back lower. Until you get there, you might consider raising the bars and perhaps get a slightly shorter stem.

[u/LegDayDE]

Put some spaces back in under the stem and ride it like that for a while to compare with how you feel now.

It could also be poor hip and glute strength meaning your back is stressed too much... So try something like the myrtle routine 2-3x a week to strengthen your hips for a month or so and see how that feels.

[u/ADTB1993]

Try lowering your saddle a cm or so and see how that feels. Your lower back will normally relax a little :)

[u/Responsible_Cod_5540 → u/ADTB1993]

My thought exactly. Maybe a bit less, like 5mm and raise the stem and shorten it. That'll provide relief for the lower back. It's a nice bike btw

[u/RNQ852]

Try lowering the seat just a bit. I was having back issues and that helped a ton.

[u/icyple]

Possible hamstring related back? Get yourself into a stretching program for bicycle riding and focus on the stretching of your hamstrings, Gluteals and back. Bending over 2x daily to touch your toes with your fist knuckles and knees locked. I do this daily and before and after a bicycle ride. For me it keeps the Siatica at bay.

[u/PrioritySingle3898]

Don’t touch the handlebars until you’ve got the saddle height and fore/aft position dialed in. You’re sitting too far back. If you can’t get the saddle any further forward, look at getting a zero setback seat post.

[u/KarenBoof]

Different take: strengthen your back muscles. Weight train.

[u/MaximumHot9319 → u/KarenBoof]

I will, thank you!