Lower Back Pain/Stretching while on Bike

MikeG

MikeG

Premier Member
Folks:

I'm mid 40s, physically active (including doing plenty of core exercises off the bike), but get lower back pain if I am sitting (anywhere) for long stretches of time. It's easy to stand up at when I am at my desk to stretch out, but does anyone have a link or other guidance for what to do when you're on your bike? I stretch around as best as I am able while riding but curious if anyone has something more official that is effective.

Much appreciated and thanks in advance!

Mike
 
I've just noticed your avatar Mike. An Indian Roadmaster is your LD bike? I've ridden IBA rides on a few Goldwing models and a Kawasaki Vulcan Voyager and have had success with standing and stretching.

Standing up with both feet on the rider footboards is not the best relaxing posture. It is like waterskiing.

However, left foot on the riders board and right foot on the pillion foot board is a vast improvement. And vice versa of course. Set the cruise control and ride one handed while you're at it.
 
OX-34 said:
I've just noticed your avatar Mike. An Indian Roadmaster is your LD bike? I've ridden IBA rides on a few Goldwing models and a Kawasaki Vulcan Voyager and have had success with standing and stretching.

Standing up with both feet on the rider footboards is not the best relaxing posture. It is like waterskiing.

However, left foot on the riders board and right foot on the pillion foot board is a vast improvement. And vice versa of course. Set the cruise control and ride one handed while you're at it.
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Yes, a 2015 Indian RM. I'll give your suggestions a try -- thanks!
 
But remember, in some states it's illegal to stand on your foot pegs while on the highway, they consider it stunt riding, I don't know if anyone's ever gotten a ticket, but it's out there.
 
Mike. For back pain I practice a sitting version of the cat/cow yoga move. Plus every so often a few reps of tightening and holding the core muscles helps. I also rest my legs on the engine guard and stretch the leg muscles out that way. There's a name for that but it escapes me at the moment. It's like sitting on the floor and reaching out to your toes. If you google yoga for motorcycle riders you'll find more.
I'm in my 70's. Keep on keepin' on.
 
Carl Hagen said:
Mike. For back pain I practice a sitting version of the cat/cow yoga move. Plus every so often a few reps of tightening and holding the core muscles helps. I also rest my legs on the engine guard and stretch the leg muscles out that way. There's a name for that but it escapes me at the moment. It's like sitting on the floor and reaching out to your toes. If you google yoga for motorcycle riders you'll find more.
I'm in my 70's. Keep on keepin' on.
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This is really helpful, Carl. Much appreciated. I’ll give this a try.
 
I use the wind. On a long straight-ish, flat-ish section of road and with the cruise control set, I stick various body parts (one at a time) out into the slipstream and move them throughout their entire range of motion while pushing against the wind. It works wonders for pretty much every joint except my ankles which are held securely by my task-specific boots.
 
I’m approaching 80 and all the stupid things I’d done in my younger days is taking its course now. Three disintegrating disc in the lower back prevent highway peg usage but as pointed out earlier standing helps and what I call the high mile shuffle. Again earlier posted but simply one foot on mid peg other foot on passenger peg then switching. Throw in both feet on passenger pegs then back to minds as any change will help. Something else, not mentioned, is your handle bar position, sometimes experimenting with rotatating it forward or back can make a big difference in your “reach”. Not necessaryily a big amount, a simple one or two spline may give you some relief in your ride position as there is a direct correlation with your hand position and your lower back. Some simple experimentation may reap you some comfort rewards?
 
not being a medical person but i tend to think bad posture i.e. your sitting slouched or hunch up, ive suffered as well but theres only so many adjustments available to a bike and no any back support. so as the previous guys have said bit of streching etc all movement is good. you may benifit from small quick stops literly get of the bike walk round it and back on. bit of trial and error see what works for you
talk to a doctor they may be able to pin point the cause and suggest something more focused
 
Hi Mike,

I don't know if you have passenger floorboards / pegs, but I stand on the passenger floorboards while on the highway @ speed when there is low traffic. It is a good stretch, and it helps cool down as well as get some extra air in the groin / butt to cool off as well. This doesn't help in a downpour or heavy traffic, but it is pretty awesome with the cruise set. It's "Indian Larry" adjacent, but standing on the seat arms outstretched is beyond my safety / comfort zone - ha ha.

Another is in similar location, but can be done in the rain I guess, is to take your feet of the floorboards and let them stretch out in a back and down stretch. It is dangerous as in Motorcycle New Rider school - never, never, never, never take your feet of the pegs. I have boards, not pegs so I'm screwed unless I stay on the highway pegs, but then I cant use the rear brake or shift. [kidding]. As described, It seems to help my hips. My right hip acts up, and I'm only 49... I think it also stretches the back aswell. A forward lean would help.

A backrest on the seat is nice also. I don't see one on your Avatar pic, but if possible it really helps [me anyhow]. I run a LePera Maverick with backrest on my HD Touring. IDK if they do Indian motorcycles, but I'm sure you can get one.

Disclaimer: do the above at your own risk. I do it, I'm alive, yes I could die. Sorry-not sorry.
 
MikeG said:
Folks:

I'm mid 40s, physically active (including doing plenty of core exercises off the bike), but get lower back pain if I am sitting (anywhere) for long stretches of time. It's easy to stand up at when I am at my desk to stretch out, but does anyone have a link or other guidance for what to do when you're on your bike? I stretch around as best as I am able while riding but curious if anyone has something more official that is effective.

Much appreciated and thanks in advance!

Mike
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Hey Mike, I hear you! Lower back pain while biking is often due to posture, bike fit, or muscle tightness. Try standing on the pedals occasionally to relieve tension, engaging your core while riding, and doing gentle back extensions when safe. Also, check your saddle position and handlebar height, small adjustments can make a big difference.
 
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For rides on pavement, I notice less soreness at the end of the day.
 
And then, there is the 'hundred mile get-off'. About every hunnert miles, pull off in a safe spot and dismount, Do 2 minutes (timed with a watch) of whatever stretches, yoga, pilates routine that you like and have developed over a period of time for desired effectiveness. Add it to the fuel stop routine. Riders in real good shape might find that the half-tank mark works better than every hunnert miles?
fran
 
MikeG said:
Folks:

I'm mid 40s, physically active (including doing plenty of core exercises off the bike), but get lower back pain if I am sitting (anywhere) for long stretches of time. It's easy to stand up at when I am at my desk to stretch out, but does anyone have a link or other guidance for what to do when you're on your bike? I stretch around as best as I am able while riding but curious if anyone has something more official that is effective.

Much appreciated and thanks in advance!

Mike
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All great advice posted here; but I found I had to change a bit of geometry to get rid of the pinch between my shoulder blades and the perpetual lower back throb. Just bringing the handgrips aft about 1.5 inches and up about the same amount, proved to be the trick to spare me at least a few ibuprofen a day. On top of the stretching, stopping, standing, and other suggestions made, I wonder if trying some geometry adjustments in your risers and handlebar clamps might be worth exploring. The same would go for seat position, if such adjustments are available to you. Subtle changes would provide several excuses in short order for more "test riding"...
 
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