Lower back pain
Hi everyone,
I've been chasing a lower back issue for quite a while and I'm trying to figure out whether it's primarily a bike fit problem, a mobility issue, or just my anatomy.
About me
- 191 cm (6'3")
- Wingspan: 198 cm (6'6")
- Inseam: ~93–95 cm
- Torso: ~70 cm
- Arm length: ~60 cm
Torso length and arm length should be taken with a grain of salt, we dont really know what were doing
I have limited internal hip rotation. I originally started cycling because my TFL couldn't tolerate longer running distances.
I'm generally not very flexible, although I can touch my toes while standing quite easily.
I also have flat feet and will be seeing an orthopedic specialist in about 6 weeks regarding insoles.
Strength isn't really an issue:
- ~12 pull-ups
- 440 push-ups in an hour
- 140 kg deadlift
- I have been bouldering, so my core should be fine too. Nothing amazing tho
I've recently started strengthening my glutes (glute medus or whatever). I do tend to get lower back pain on car rides as well.
Bike
- Kona Sutra LTD 2022
- Size 58
- Stack: 660 mm
- Reach: 405 mm
- Stem: 50 mm
- Cranks: 175 mm
- Saddle: stock WTB (~145 mm wide)
- Sit bone width measured at ~130 mm
Symptoms
After about 20 minutes on the hoods, I start feeling discomfort and eventually pain/numbness in my lower back.
Things that make it better:
- changing hand positions frequently
- riding on the aerobars (surprisingly much more comfortable)
- riding hands-free for a few seconds
- getting off the bike pretty much immediately relieves the pain
Things that make it worse:
- long climbs
- staying in one position
I can still ride 40 km (90 min) with only mild discomfort if I keep changing positions, and I've even done several 8+ hour rides. It's manageable, just annoying.
Things I've already tried
- Lowered the saddle slightly.
- Moved my cleats slightly rearward.
- Adjusted the right cleat to better match my natural foot rotation (my right foot naturally points outward).
My question
Watching the video, does my hip movement look excessive or abnormal? And am I sitting too far back on the saddle? I usually notice myself scooting back on the saddle quite frequently, which I thought might strain the back. But watching the video, it kinda looks like Im too far back on the saddle.
Could this point toward limited hip mobility/anatomy, or does it look more like a bike fit issue (saddle height, reach, etc.)?
I'd really appreciate any feedback. Id love to do endurance style races/challenges, but Im far away from being able to spend a day in the saddle without breaking my back.