Dr. J MTB: Biking with Low Back Pain. How to fix your own back.
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Learn about the most common cause of lower back pain and stiffness caused by mountain biking, road biking and other activities. I explain how to address the pain through specific stretching exercises, and how to strengthen your back to prevent it from coming back or from ever happening.
We also discuss bike setup in relation to posture and back pain.
The tips in this video will help the majority of people having normal back pain and stiffness from cycling and other activities, but it won't help everyone. To get more individualized treatment and recommendations, consider a telehealth visit with me!
For a telehealth visit with me, go here: www.livingbetterpt.com/telehe...
I utilize Mechanical Diagnosis and Therapy (i.e. The McKenzie Method) as the baseline treatment for all of my patients. To find a certified provider near you, I highly recommend looking here: www.mckenzieinstituteusa.org (click the "Find a Provider" link at the top)
Hope this helps and please SUBSCRIBE for more content coming your way!
DISCLAIMER Seek a medical consultation prior to starting an exercise program if you have severe pain, radiating pain into your lower leg or foot, have weakness in your leg or foot or bowel or bladder dysfunction associated with your pain. or if any attempted exercise program program makes you lastingly worse.
Пікірлер: 238
THANK YOU SO MUCH!!! I was in pain, seriously thought biking was over! Now I’m riding like I was a 10 year old kid!!!
@DrJMTB
3 жыл бұрын
That's awesome! Keep it up!
@londondamari9507
2 жыл бұрын
instablaster.
@smith2186
Жыл бұрын
Brother did you had building disc if so may i please know is it possible to reach pain free?
I had severe lower back pain due to extended hours on a MTB, mow I learned the tricks. Thank you that I can continue cycling now and make myself stronger.
Omg!! This video have saved my lower back from cycling. I’m pain free now. Thank you so much for sharing your knowledge..
Mate, I just discovered your channel and am loving every video! Super underrated channel. Subbed!
man where have you been all these time.. thank you!! more content like this thanks!!
Excellent breakdown!
This is super informative and awesome! stoked to give it a shot!
What a fantastic video. Thank you so much for your effort!
Truly quality content in your video and clearly experienced in bike pain issues. Very helpful, thank you!
thank you for the great explanation !
thank you! great video!
Dude, thank you so much for this video, its pure GOLD.
Great info! So much of my low back pain makes sense now
Great video
Your video has been the most informative one I've found yet. Your simple explanations of the rounding of the spine while riding were spot on and the bike specific core exercises look simple and effective. Thanks so much
Thank you!! My back so appreciates it
Thank you so much the stretches helped me alot.
Wonderful thanks so showing the back exercises
So cool to see this explained in this way. Thank you for the information I will be moving a couple things around on my mtb!
Brilliant video, very informative, thank you so much 👍
I really appreciate the input. I've dealt with lower back pain after biking for a few years.
Fantastic video. Thank you for posting.
Great explanation, thanks a lot
Just wanted to say thanks. That video helped me a lot and for the first time in my MTB Carrier I was riding without any issues in my lower bracket. Cheers from Austria.
Thank you for this video. Hopefully this will get me back on the bike this summer!
Great info, thanks!
Great information!
I can't wait to try this.
thank you for the video .. i ride road bikes but still found this very helpful . I am finally getting some relief to my back pain after almost 6 weeks of pain .
thank you, looking forward to learn more stretches and preventive posture workouts and learning about human anatomy cycling
Thank you SO MUCH! This is exactly what I was suspecting - my saddle to bar length is way too long (road bike) which makes me bend and my lower back hurts a lot after riding for longer, especially on the drops. Will consider changing my bike and/or getting a bike fit ASAP. Again, thanks a lot, very helpful advice!!
Thank you so much. I struggle with lower back pain from slouching at the computer for nearly ten years as a kid. Now that im in my 20s it is really scary to get episodes of back pain, especially since MTB has become very important to me. I will try your suggestions and exercises. Thank you so much!
You've saved me. Thank you...my back pain was getting scary, but now much better
Very good 👍
Thanks a bunch well done!!!
Just hit a sub! This video is a GEM! Thanks for this!
Great vid, thanks! Seat forward is having good results (I had surgery for herniated disc last year)
Thank you!!! This explained my problem, the cause, how to fix, and how to alleviate pain, so throughly covered I have no questions. THIS WAS SO HELPFUL! THANK YOU THANK YOU
Best video on the subject on the internet. Knocked it out of the park.
Found this to be super helpful. Thanks for this Dr Harris.
@DrJMTB
4 жыл бұрын
👊🏼
Great video. I slowly developed some issues until I hurt myself. I'll make these adjustments and keep that back flat like I should.
You've hit on everything I've discovered the hard way. I saw a motocross video where the ride coach could not stress enough the importance or rotating your hips forward so you maintain the proper and natural curve of your lower back (I remind myself of this on almost any ride when I get lazy and slouch) - it also allows you to move much more easily when reacting to blips and bumps you hit on trails. In addition to the good tip of dropping the nose of the saddle down a bit more than you think you should, buying a saddle where the tail kicks up a bit (Like the Ergon SM-E or SDG Bel-Air ) really helps relax the lower back and allow you to get that correct pelvic rotation forward for max comfort.
I've been to a lot of doctors and Kinesiologits and It didn't help at all... They told me to do crunches and stuff like that but they never told me what I was doing to have that injure... now I can prevent, train and enjoy riding. So thank you
Thank you , 😊 very helpful!! I was already dreading 😕 not being on my bike much .. I'm going to try much of this training.. 😎
This is good! I’m a PTA, and kinda had this figured out, but nice to hear a PT sign-off on it. My issue is my almost 30 y/o Giant ATX 890 is a size 20 and I need 18.5. The top tube has me so stretched when achieving correct position from hips to BB that I’m forced into excess LB flexion to reach the bars. I’ve already tossed the straight bar for riser, which did help, and got a short stem, but my 62 y/o LB still gets hot after only about 10 miles. I also have some SI issues and slight scoliosis which makes it even more challenging. Shopping new bikes now. Thanks again, good information!
Great video. Thank you for sharing.
@DrJMTB
3 жыл бұрын
👊🏼👊🏼
Thank you
Best video I ever watched that explains the issue in a simple and logical way, visualized the mechanism with great tips to tackle the issue. Will definitely try and comment again with the result, thanks!
@deividdi5779
2 жыл бұрын
How it went?
Thank u I'm a new cyclist I'm getting a Speciallized allez tomorrow a entry one but I have soft tissue injuries in my low back I've felt with a year I was in a lotta pain after test riding the bike today I will be sure to do this
I have lower back pain due to the Disc bulge , not on the saddle since the last 2 months, I'm positive after seeing your video. Thanks
Excellent
Great to find this evidence based advice!
this will help me a lot. Thanks Doc!
@DrJMTB
3 жыл бұрын
👊🏼👊🏼
Great video. This is helping me already. Sciatica was really bad in July and August. This is helping.
@DrJMTB
3 жыл бұрын
👊🏼👊🏼
Great video. Thank you.
@DrJMTB
3 жыл бұрын
Thanks for watching!
Thanks for making this video! I look forward to seeing more. I've been seeing my physical therapist for sciatica and it can be frustrating when they don't have an understanding of the activities that I'm performing. I'm glad to see a physical therapist who is sending big gaps and clearing tables (and knows what that means!). Fortunately my PT is having me go through the McKenzie method, just like you.
@DrJMTB
4 жыл бұрын
👊🏼👊🏼 hope you're getting along ok!
Thank you....
This is great - can you do another video on mountain bike fit ergonomics to prevent rounding? I feel like there are limited quality information like this available
Great advice Doc! Tilted saddle nose down several degrees, problem solved!
Thank you 👍
Love it! As a cyclist with an old back injury, this is very helpful.
@DrJMTB
4 жыл бұрын
👊🏼
awesome stuff Doc. Im a chiro and was out riding around the neighborhood practicing bunny hops and jumping on and off curbs. No pain or discomfort whatsoever doing it or the rest of that day. Woke up the next day with excruciating back pain. Couldn't figure out why at first then it hit me that its from the compressive forces of landing over and over again and probably not doing it gracefully. Because i was just learning. But man, def don't wanna go through this again.
This has helped so much
@DrJMTB
3 жыл бұрын
👊🏼👊🏼
thankkk uuu
Amazing. I'm worried the angle of my saddle will numb my bollock area. Have to find a happy medium though. The explanation with the spine model is just class, helped me see a lot. Doing the stretches from tomorrow morning. I get numbness in my right thigh and sometimes burning. I'm subscribed now, thanks for the advice. Nice bike! Thanks
Hey, Love your videos and tips. ❤️ Yan
Thank you so much Doctor! I basically did it all wrong and always rode with a heavy back pack! I have now adjusted my bike and started on those exercises!
@DrJMTB
4 жыл бұрын
Hope it helps!
What is the most common cause of low back pain due to cycling: 1:46 Bike fit and its effect on posture: 4:31 The stretches: 9:12 The strengthening exercises: 13:40
@dhpug3014
2 жыл бұрын
Thank you 🙏
@BrunoNeureiter
2 жыл бұрын
You could put that in the description
i think u have nailed it. As if you were talking about me
IM GONNA TRY THIS, i hope this fixes my lower back pain.
This video has been a massive penny dropping for me. I have given up road biking 6 years ago which was heart breaking for me, i never realised once that it was my posture on the bike that could be a problem. I'm a massive sloucher, i always figured the bike was good for my back. My L5s1 exploded when i was 30 and the rest is history. Now that i think back of course my posture on the bike was terrible. I'm gonna try and get back into now, starting slowly of course
earned a sub with this clip! thank you Dr.
@DrJMTB
3 жыл бұрын
thanks and stay tuned!
Ima try that out
RAD distance ( reach and drop) measure center of bar grip to grip where center of hands are and 1cm lower toward stem using string. Measure from BB center to this mark and it should be slightly RAD- when compared to a measure of ( relaxed shoulders back and dropped) bottom of knuckles to ground in cm. I did this and found it gave me better agility on a MTB. I have a slightly + RAD and a large bike but actually ride to relieve back pain from military service trauma. Thanks for some great info
Thank you so much cycling is so much better without the pain!
@DrJMTB
4 жыл бұрын
Awesome!
💯... Have a 17mm L4-L5 and L5-S1 herniation and ride 250+ miles a week. A tilted downward (slight) saddle makes it painless.
This is easily the best video out there on fixing back pain on the MTB, thank you! I wonder if you had any thoughts about shortening stem length?
@DrJMTB
3 жыл бұрын
Shortening stem length can definitely promote a more upright posture by decreasing forward trunk/pelvic tilt 👊🏼
Thank you 🙏
@DrJMTB
4 жыл бұрын
👊🏼
This is why I've had a forward tilt to my saddle for many many years. This has increased my reach significantly, so I switched to the next largest frame size (XL or S5) and BAM! Problem solved. I was between sizes on bike frames (L & XL, S4 & S5). Went to XL frames and not only liberated my back issue but also enjoyed riding better. Now if I sit on a standard large frame (w/Specialized stumpjumper that's an S4) it feels like I'm riding a kids bike. My riding, riding skills, and endurance increased. Three riding friends took my advice about slightly raising bars, and slightly tilting saddle forward, and now they ride this way all the time. ~JSV
Thank you so much Doctor. When I sit on the sofa for an hour then I standing up I feel pain in this area, and now I started with the road bike and increased same pain, I will start on these exercises hoping that will be effective to me. All the best Doctor 💐🙏
@DrJMTB
4 жыл бұрын
Hope it helps!
WOW great content ! could you do a video explaining how bar roll would affect riding and body position ??
Thank you for this movie. I had disc bulge/herniation several times. I came to similar conclusion regarding saddle tilt. There is no general method of fixing back pain as it can be very specific ad requires detailed assessment but in many cases it is exactly what you described - disc related issues. I suppose Mathieu Van der Poel who suffers from disc herniation should watch this movie. His position was far too bent - he looked like a turtle on the bike. Also many pro cyclists pick too small frames what often causes back injuries as they spend lot of time on drops.
Thanks for this great video, I found it incredibly helpful to help with my back pain!! Random question, what are those cool pants you're wearing? Thanks and be well...
Thank you so much for this video!!! I had a collision ( not my fault I promise) and am slowly rehabing - I have bought a bike trainer and will set it up with your advice on saddle position and bar height. I was diagnosed with DDD of the L4 and 5 at the time of the RTA, and more recently with bursitis.... I watched your hip pain video and was wondering whether I am going to exacerbate either/ both in the longer term? The exercises are already helping just generally :) much appreciated
Probably the best 17 minutes I've spent this year... at least for my body's sake. Thank you Dr. J for this awesome and concise video. One time watching it and it's changed my perspective. It was emotional figuring out/seeing exactly what the disc is doing, especially with 2 herniated disks. @Dr. J MTB do you ever think the pain can subside for someone with a herniated L4 and L5 disc? (about a 5mm and 6mm protrusion respectively). Thanks for the video and information!
@DrJMTB
3 жыл бұрын
I'm glad you found the video then! And yes, discogenic pain can subside, especially if you take on the correct exercise program. Give the ones I outlined a try and give it a few weeks. I'd be willing to bet they'll help, but if they don't or it makes you worse, get in touch with a physical therapist near you that specializes in back pain. No reason you should just have to live with it.
@russticale
3 жыл бұрын
@@DrJMTB Wow, thanks for the reply! I can't wait to try out the exercises for a few weeks before getting back on the bike. Also, huge thanks for the tips on changing seat angle and raising the handlebars, I can't wait to try that out - I can tell it will only help!
2 years ago I had some immense pain. I went to two different doctors and all they did was medicate it. My pain was directly due to Mountain biking. I think it was a combination of poor posture and hitting big chunk. This is amazing. Thank you. I’ll keep this in mind when bombing my local trail in CLT and Pisgah area.
@DrJMTB
3 жыл бұрын
👊🏼👊🏼
@anareginacoronado1147
4 ай бұрын
Did you continue to do MTB?
Amazing video, thanks so much!! What do you think the relation of lower back pain is when putting power through the pedals for an extended effort of 20 minutes or more? Riding easy for a long, it's fine, but when putting strong power through the pedals for a long time causes pain. Any ideas?
Thanks for this info! Would love to hear about dealing with shoulder and neck pain caused by riding. I sit in front of a computer all day and suffer from chronic neck/shoulder stiffness. Long rides can magnify the stiffness and cause pain as well...
@DrJMTB
4 жыл бұрын
kzread.info/dash/bejne/iZ2dpamSmrqyhs4.html. Try this and see if it helps!
Curious if you've ever had a patient who patient come after a microdiscectomy and what the return to MTB was like. Thank you for this video!
Awesome! Now do a video on wrist pain/dead hands, please.
@DrJMTB
3 жыл бұрын
by dead hands you mean numbness / weakness I'm assuming?
Great video. Thanks for sharing this info.! Where, in KY, are you located?
@DrJMTB
4 жыл бұрын
Thanks! I'm in Somerset.
Tq so much Dr. Will try to tilt my saddle. Yesterday did 88km. After 50km,i had severe back pain and had stop several times and my friend had to massage my back. Hurts like hell lower back
@DrJMTB
4 жыл бұрын
Hope you're doing better!
Do you have a link for part 2? PS ..a hopeful video for me!
this is actually the reason why I don't ride road bikes because I have this problem as well I guess I'm just not comfortable of its geometry and I'm more comfortable riding my budget hardtail bike with jones bar
I did that already, It just came natural and it does help, thank you so much! It just takes time. I remember good quote of a friend: "Well you took 2 years to fuck it and you think you'll un-fuck it in a week? KNOCK NOCK wake up!" P.S. Love the video it has all elements of good passing of information & editing! Keep it up!
Great video, I wonder how to do this if the rounded hips are due to hip impingement i.e. with a straighter less curved back it is more likely to cause the pinching in the hip because of the sharper angle between the femur as the hip?
Great tips thats how i have my bike set up years of Trial And error I run an 1hr in the morning keeps me balance have no back pain and its loosens my quadriceps I am a running coach so i work onmy running form to strengthen my legs. Bikes are made wrong the top tube should be longer on all bikes Ck out pole bikes the future is here
@DrJMTB
4 жыл бұрын
Running is definitely some great cross training for MTB. Instead of hunched over, relatively non-weight bearing cardio, its upright posture and weight bearing. Running actually has some weak evidence to suggest that it actually STRENGTHENS the intervertebral disc which, as I explained in the video, the oft injured area of the lower back.
Woah, this was so well explained! By the way ...you got white, nice teeth! just noticed xD.
Thanks for the video! I'm recovering from an L5/S1 herniation and your tips have helped with my recovery and confidence that I can get back to riding. Do you have any thoughts on riding Flat pedals vs clip less pedals? Someone recently mentioned that being clipped in may be better for less lower back strain
@DrJMTB
3 жыл бұрын
Great to hear! And I can't see how its going to make a significant difference either way. If anything, the ability to move around slightly on flat pedals would be better in my mind.
Muscular pain and fatigue in the lower back is different from what you're describing and has different causes. Mostly rocking L to R on the saddle due to some problem with fit. Generally that would mean your saddle is a bit too high, but it could also be the result of hip impingement, leg length discrepancy, or asymmetrical flexibility.