When I get into my 3rd hour on the MTB or after 45-minutes on the CX bike I get intense acute Thoracolumbar fascia pain. We’re talking intense during CX races. I wonder if I’m getting this pain from mashing pedals when I need to stand and not sure how to condition it.
I didn’t see it mentioned but I am a big fan of regular use of the foam roller. I find that the roller combined with a Pilates stretch band let me achieve really good stretch and massage without needing to impose on someone else to help.
I am working through a tweaked lower back right now and I find that if there is too much tension in my legs I feel it in my back. Hence I do a lot to try to loosen leg muscles so that they don’t pull much on my lower back.
Finally, I’d suggest trying to see a DO (doctor of osteopathy). They receive the same training as a MD but they also get into adjustment and alignment, similar to a chiropractor or a PT. My brother is in his fourth year of DO school and he really helped me understand how to stretch more effectively. The students at DO schools are often looking for people to practice on so you might be able to find a 3rd or 4th year student who can help you, maybe for free.
I second this advice. My lower-back pain was isolated to the left side, and it took about a year of concerted stretching (hip-flexors/IT band) and very specific weight work to engage the correct muscles.
Also, cleat positioning was the one adjustment that I found helped in this case.
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My Physiotherapist just finished her DO and she is incredible bordering on the edge of magical with how she both performs and explains to me the muscle/bone/joint interface and key areas for work.
Dude, check your fit with a reputable fitter preferably with a PT background.
You are very likely too high – the point about heel drop when going harder is an excellent thought too. People with weak glutes tend to like to be too high as their weak glutes don’t hurt as much.
I just went through a week long back spasm – crawling at first. Awful. I had some dry needling done at my PT which relieved the spasmed muscle and have been working on incorrect neuromuscular firing patters that prompted the spasm in the first place. Definitely go to a PT who also is a cyclist. He/she will give you the once-over and very likely diagnose weak/tight hip abductors and low back. Chiropracters can make you feel good in the moment but aren’t typically trained to find the underlying source. Good luck!
Take a look at Back Mechanic by Dr Stu McGill. The guy is pretty shape and the book is solid.
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