After every session at an mx track, whether its practicing or racing, my back is so stiff and sore the next day I can barely get up out of a chair. I'm a 17 yr old kid and I've never had any problems with my back other than this. I usually clear all the jumps, maybe I case 1 or 2 throughout the day.  could it be that my suspension is too stiff? my riding posture? any help would really be appreciated

if its more of a muscle pain try some back specific stretches and work outs to stregnthen your back.

Have you tried a good kidney belt? That used to help me alot.

LukeYZ426F, on 10 June 2012 - 05:18 PM, said:

Agreed. Make sure to stretch for a few minutes even before you get your gear on when you're at the track. Look up some good lower back stretches and you should be good to go. Also, ice it when you get back. It will help reduce any inflammation that might be occurring.

I never really had problems when I was 18, I broke 2 vertebra in my lower back T3-T4 when I was 19, and now i'm 21 and after a long day of riding a rough track my lower back is sore. Its no more sore than It gets from say walking around at a national all day watching the races and being on my feet. Try standing up more, it helps me anyways.

mikea 2, on 10 June 2012 - 06:09 PM, said:

Haven't tried a kidney belt, I didn't know they did anything for the back. So I'll definitely have to stretch more and try some workouts. Does anyone know of any good back workouts? I know I could just google it but I'd like to know which ones are good for moto

I am 22 and should not be having any back problems, yet I do. I found that doing lower back exercises helps a TON. I try and stretch multiple times a day to prevent my back from stiffening up. The combo of these 2 together has helped tremendously. Don't expect immediate results, but after a few weeks of strengthening your lower back and stretching you should start to feel better after rides.......I would hope everyone stretches before they ride, but if you don't I would start there.

More than likely your spring rate is probably to stiff. I know the last two Yamaha's I had which were a 2010 and 2011 had a stiff spring rate from te factory .....a 5.6kg rate. Every time I went riding or racing my lower back would kill me. My tail bone would hurt for weeks and made practicing/racing miserable. My tail bone would hurt when I sat on the seat of the bike before i even took out for the first practice in the mourning after been off the bike for a week.
  I had the spring replaced with a 5.4kg (two sizes smaller) and had it revalved for my riding skill and the just the spring alone made the difference. With the smaller spring on my tailbone didnt hurt anymore and riding/racing was way more enjoyable. I havn't had any issue's with my lower back or tail bone since the spring rate change.
The stock spring was just way to stiff for my weight. Albeit if you went down a couple size's in rate your problem will be solved. Being said....when you said if your suspension was to stiff...... is probably cause is that it probably is.

I just used the racetech spring rate calculator and it says my spring rate is just about perfect for my weight/riding type. (my stock spring rate is 4.9, it recommended 5.0) I still need to work on dialing in my clickers some more

hondamx7, on 12 June 2012 - 11:41 AM, said:

The spring rate for me with the stock springs was also suppose to be correct for my weight but they were just too stiff. I weigh 175lbs to 180lbs and with riding gear on add 25lbs so at 190lbs the stock spring would be right for my weight cause the stock spring is suppose to accomidate a 180lb to 200lb rider.
I still went down to a 5.4kg shock spring and it really helped my tailbone and my riding,especially going through turns. The bike squats down more through the turns and now I go through the turns a lot faster.

CaptainKnobby, on 12 June 2012 - 01:02 PM, said:

So you dont think the clickers would be enough to soften up the shock? because i dont think I've ever bottomed out and its definitely a little too stiff

Use the clickers on the top of the forks to adjust your compression dampening. Try full soft at a half speed or less lap around the track, and then full hard with the same procedure. If in either direction you need, or want, more, have it revalved. Changing your spring rate might work as an alternative to compression dampening adjustment, but do it right and you'll have a bike that takes big hits without bottoming and still complies on the smaller stuff.

An explanation for anyone wondering about my views on changing spring rates to accommodate "softness" :
Spring rates are often labeled as _kg per mm, meaning it takes however much force to compress it a milimeter. If you go from a harder spring to a softer spring, the softer spring (less kg per mm) will provide less resistance to the downward action of the fork than the harder one, providing a feeling of less compression dampening. This will allow the rider to bottom easier because the fork will not have the correct spring stiffness to hold them up in the stroke. However, if you do it the correct way by adjusting the compression clickers or the oil height, you will get a ride that is soft and will resist bottoming.

1)  Get your suspension advice from the suspension forum.

2)  My first thought was you should do some core strengthening exercises like planks.

3)  Your riding form can have a lot to do with it.

http://www.kevco-stubbs.com/order.html
  This is the kidney belt I use. Very comfortable, and for me, eliminates back pain that I suffer when I don't wear it.

How your back feels & your spring rate are probably not related.  You dont give your weight or what bike you have.  Most 250f's are spring for 140-160 pound rider.  450's 170-190 depending on brand.  Chances are your core is weak, I have my bike professional set up and my back hurts too.  We are not made to jump and fall from the sky.  A kidney belt will help but core excersises are thebest think you can do to strengthen the muslces around the spine and mid section of both your torso & back

If you're not stretching and warming up before going out there and hitting jumps, then you are just asking for pain.   Even at 17 you should do something to warm your body up.  Check out Jason Raines tips here in the Fitness Forum

A lot of MX riders hunch their back and tuck their butt under them. This puts a huge strain on your back. Rotate your hips back like you are sticking your. Butt out at someone. This arches your spine and flattens your back so it can work the way god intended it to.
Look at Stewart and Carmichael and the way they keep their butt out and you will know what I mean....... 100% guaranteed to help eliminate back strain.

djsather, on 29 June 2012 - 07:04 AM, said:

Helps get better control of the bike as well standing longer into corners, in my opinion. Proper form & technique goes SOOOO far with this sport