There are lots of questions here about back-pain, but generally about cycling in general and cycling on flat surfaces. I am after more practical tips on avoiding back pain when cycling up hills - with gradients between 10 to 22% (moderate to steep!). Any suggestions? I heard regular core stretching and exercises helps with this considerably.
There are so many factors involved that can lead to back pain that I would be suspicious of anyone providing the answer.
Some factors that can affect
Your current bike fit.
- Body angle: is your current fit very aggressive or more relaxed?
- Is you seat set back appropriate or too far back?
- Is your saddle height correct for your level of flexibility?
- How do you position yourself on your bike when climbing (e.g., do you use the tops of the bars or do you get in the drops)?
- Do you spin or do you mash gears
Your current bike setup
- What gearing do you currently have
- Is this gearing sufficiently low enough for climbs
Other personal factors
- Have you injured your back before
- What is your hamstring flexibility
- What is your mid and lower back flexibility
- What is your hip flexors flexibility
- The list goes on
After addressing all of these issues I would then start looking at factors such as core strength, functional weaknesses and associated exercises.
In short, narrowing down the cause of back pain is often can be difficult. I would suggest finding a someone who specializes in both physio and bike fitting. They exist and will likely be your best bet at tracking down the cause and finding a solution.