spinning class and back pain?? please help me!

[lizajane]

my low lower back is KILLING ME. the chiro has been working on it for more than a week and NO change. he can usually knock it out in a few visits, and i sometimes don't even need to go for a year or more.

today, he suggested that it was spinning class. i have been careful with my form and bike settings. i have been working REALLY hard on getting my shape back and my energy back. i LOVE LOVE LOVE spinning. i do not not not want to give it up.

help me figure this out! please! what can i do??? i have done ice, advil, stretches, chiropratic adjustments, rest... what is left??? and he did x-rays, so there isn't a "real" medical problem that would require intervention.

i would SO appreciate some advice!

[bubbaray]

I'd guess that your seat is too high and you are reaching too much for the pedals in the down-stroke. Just a guess. You might also have your handlebars too far forward (or your seat too far back, depending on which adjusts).

You could try spinning in an easier gear for a while too.

[shilo]

so first, the PT in me says you might want to have a second opinion from an MD or a referral to a PT (maybe one who specializes in orthopedic issues) if the chiro isn't able to give you some specific treatment suggestions to address the problem? an adjustment probably isn't going to address what's going on here.

from a fellow rider's prospective, a couple things to try...

first, do play with your settings. it'll feel weird at first, especially if you're used to riding with specific settings, but it's the same way that poor bike fit is asking for trouble out on the road or trail. i know your DH rides, maybe you can have him tag along to a class one time and help you with adjusting your settings? once you come up with a 'best fit' starting point, write them down. try them for a few classes. then if you need to, adjust only one at a time until you fine tune the fit.

- do try lowering the seat one notch and/or moving it one notch forward if the bikes your gym uses adjust in both directions. you may need to have a friend/DH look from the side for you as you're sitting/pedaling. here's the key: the front of your knee should not extend beyond the tip of your big toe during the bent knee part of your stroke. but your knee also should not reach complete extension (straightening) at the longest part of your stroke.

- do try adjusting the handle bar height and/or reach if the bikes your gym uses allow. in general, your handle bar tray height should be at least 2 inches above your seat height unless you are a competitive rider. i used to start new riders in class at more like 3-4" above and then have them gradually work down with time if they wanted. when your low back is bothering you, the last thing you want to do is be in a forward flexed, layed out riding position that increases the stress thru the lower lumbar region.

so that's bike fit. equally important would be changing positions frequently throughout class. this varies by instructor, but you absolutely should be spending time with variations in hand position to adjust how upright you are in both seated and standing riding positions during the average spin class. in between songs, while you're grabbing your water bottle, let go with both hands and sit fully upright. stretch your arms overhead if you need to, or spend a song riding with your hands behind your back (still a great leg workout, don't worry) every fourth song or so. another tip would be to avoid spending the entire class at the same resistance level. you should definitely be alternating periods of pulling more/less load.

another huge piece of the puzzle here is ab/core strength. cycling is a great exercise regime on the joints/body for many reasons, but only IF you have the core strength to support your upper body. if you're not already familiar, consider dropping one of your spinning classes per week and substituting a core class. once you know what you need to be doing, pick the spinning back up and just take 10 minutes after every class to devote to core strengthening. honestly, you'll be amazed at the difference it makes. in the year prior to this pregnancy, the only thing i changed in my 3 year workout regime between these kiddos was adding that 10 minutes of core. i only dropped 2 pounds in that year. but i dropped one size in my upper body and two sizes on the bottom half in that time. i personally like squats, push ups, traditional and oblique crunches and planking - but there are lots of other options out there. pick a "key" word that your instructor likes to say a lot during class. everytime he/she shouts that word out, take a mental snapshot of your posture - are you using your abs to support your riding position? are you straining your low back to keep up with a resistance level or tempo? if so dial it down to a level where you can maintain a better posture. when i do this, i actually wind up with a better 'whole body' work out at a lower resistance level.

anyway, hth. good for you for sticking with it liza. toot toot ;).

[Melbel]

I second the advice to consult with a MD, preferably a specialist (i.e. neurologist, pain management doctor or orthopaedic specialist). X-rays will not show whether you have a herniated disk or problem with structures other than bone. If the pain persists, I would think about having a MRI. Hopefully, you will be able to make adjustments suggested above. IMO, you do not want to risk further injury, however, if there is a more serious problem.