Lower back pain from spinning??

[Adamo]

I've been taking a spin class at my gym for the last 2 months. It's been a very good workout and the instructor is great. I'm finding that when we are doing 'hills' I'm getting a pain in my lower back. by 'hills' I mean that we are not sitting in the bike seat but we are standing up on the pedals and the resistance is set to very high. The instructor stresses that she doesn't want to see us up in an 'upward' position while doing hills and she also says that we should be leaning back so that our behinds are just above our seat. I try to do these 2 things but after about 20 minutes of doing hills I get extreme tightness in my lower back, specifically behind my hips. I'm in pretty good overall shape, so I'm thinking I must be sitting incorrectly.

I know this is probably a pretty difficult problem to figure out but if anybody has any input, I'd love to hear it.

Thanks

Adam

[pliny_2001]

You're out of the saddle for 20 minutes at a time? Ouch.

How are you supporting your upper body when you're out of the saddle? If you're in a semi-aero position, your abs may be giving out after a bit, and then putting too much stress on your back. But that wouldn't be a problem if you were upright.

??

[zayyaz]

20 minutes out of the saddle is a little much I believe, even at an incredibly slow pace its at least 2 miles. Unless you are in a mountain range, I know of very few hills 2 miles long.

Having your butt just above your seat defeats the purpose of standing up, you legs should almost be nearly straight on the down stroke. I would suggest asking the instructor what she is trying to get out of this "20 minute hill workout" and maybe some clarification on the position you are supposed to be in.

Activities To Avoid (Look at the 1st one for sure):

These are higher risk variations that are often taught in a group setting. These should be politely declined. Remember, this is your workout and the following don't apply to outdoor riding and often have risks that far out weigh any potential benefit.

~Swinging of hips way back over the saddle for a climb position. This is also called "hovering". The relative change in the bio-mechanics at the knee and hip leave you at high risk of injury w/ little to no benefit.

~High Intensities all the time. Harder is not always better. It is hard on the system and offers only a small part of "fitness". It also leaves the participant more susceptible to illness and injury. Consider your training and more than just putting time in the saddle, but also training your body's energy systems.

~Popcorn Jumps. This is where you go in and out of the saddle using momentum, usually fairly fast, high repetitions, and light resistance.

~Light or no resistance and jumps. Often done w/ little to no resistance. The risk far out weighs any potential benefit.

~Swinging of hips way back over the saddle for a climb position. This is also called "hovering". The relative change in the bio-mechanics at the knee and hip leave you at high risk of injury w/ little to no benefit.

~Odd Hand positions. Narrow hand position while out of the saddle or at the end of bull horns while seated. You learn what you practice. Compare to outdoor cycling.

~Running. This is a term used to describe light resistance while out of the saddle, often with an upright standing position. The risk of injury out weighs any potential benefit.

~Pushups. Pushup type movement performed using the handlebars while riding. Pushups are best done on their own.

[Adamo]

I explained it incorrectly. We are up and out of the saddle for about 2 or 3 minutes at a time. But after a few of these intervals, along with some sprints mixed in, I start to feel the pain.

I think I may be attempting to 'hover' too much and I'm trying to keep my head and shoulders too low, thus putting an unnatural and uncomfortable arc in my lower back. I'm going to keep working on it.

Just out of curiosity, why are the 'popcorn jumps' not good?

[pliny_2001]

IRL I think you wouldn't popcorn b/c the only reason you'd stand is to gain more leverage on the pedals -- if there isn't much resistance, you'd never need the greater leverage (standing is massively un-aero and tossing your weight from one side to the other is inefficient).

I don't know if there's a bio-mechanical reason.

[ProfGumby]

Hmm...

I always wonder about some of the "high intensity" bike workouts...who teaches the teacher?

How long have you been "Spinning"? It could be a temporary thing till your body gets used to it. But maybe not....

Anyway, I suggest you check with your doctor to be sure there is not something kitty-whompus with your back. Just to be safe

I found out in my late teens that I have Spina Bifida and that explains why I walk like a duck for 2 days after riding a road bike in the road bike posture. Hence I have a mountain bike (a Rainier by Giant)and I'll soon have a comfort/road type bike. (A Sedona again by Giant) Stretching and lower back weight traiing help me immensely.

And for the record, I wouldn't do the spinning type class at the local YMCA. I watched one program of it and I think the Marquis De Sade set up the class guidelines....

The trainer suggested I look into it. I suggested that I not look into it....the recumbent stationary bike is just fine till I can get on the roads and trails.