Back pain while cycling may be caused by incorrect posture, wrong saddle height, or joint overload. Check how to prepare for a bike trip to avoid back pain while riding.
Back pain in the sacro-lumbar region during cycling can bother not only professionals, but also amateur cyclists, so everyone should follow the rules of proper riding.
Back pain while cycling - causes
The condition of our spine affects the condition of our entire body. Therefore, if you feel back pain while cycling, diagnose as soon as possible what is causing it:
- inappropriate fit of the bike to the body shape,
- wrong, most often hunched over, riding posture,
- muscle weakness.
If the cause is a misalignment of the handlebars or the height of the saddle, don't be alarmed. You just need to adjust everything. If, despite the improvement, the pain still bothers us, it means that our muscles are not strong enough. This applies not only to the back muscles, but also to the middle gluteus muscles and the muscles of the ischio-shin group. In this case, cycling is only allowed after the diagnosis and treatment of the medical condition has been made.
How to ride a bike to avoid back pain?
Rule 1 - a good bike only with shock absorbers
The rear shock absorber will protect our spine from sudden shocks. In turn, the front one will relieve our elbows and wrists. If you will be riding around the city, choose a city bike or touring bike. If you intend to go crazy in the mountains, choose a mountain bike, cross bike or the so-called cycling race.
Rule 2 - test your posture on the bike
Straighten your back every time you want to grab the handlebars. Keep applying this rule until it becomes a habit. The back and shoulders may be slightly tilted forward while riding, but never hunched over. If your muscles feel tense, stop and rest.
Rule 3 - set the steering wheel
A steering wheel that is raised too low will only increase the risk of back pain. Therefore, make sure that the steering wheel is in position before each rideat the correct height. It is best to choose the so-called landing handlebars, thanks to which you will be able to change your position from leaning to upright.
Rule 4 - Choose the right saddle
A suitable saddle should be soft, but not so soft that our buttocks are sunken. The best is a seat with springs, which will protect our spine from bumpy roads.
Rule 5 - focus on training your neck and back muscles
Cyclists' leg muscles are much more developed than those of the back and neck. Therefore, the extra weight or strength training for these parts of the muscles will increase their endurance and reduce subsequent back pain.
Rule 6 - Stretch all your muscles before the ride
The right set of exercises is very important in order to prepare our body for cycling. Remember to precede the proper exercises with a warm-up.
Read: Warm-up before riding the bike