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Cyclists & Back Pain

Interest and participation in cycling has grown in recent years as people look for alternatives to running and other high impact aerobic activities. Cycling provides a thorough cardiovascular workout and doesn't take a toll on the knees like other forms of exercise. Still, cycling comes with its own set of problems, including back pain.

  1. Posture

    • Posture is one of the most common causes of back pain for cyclists. Curving the spine while riding a bike is asking for trouble. Keep the spine as straight as possible while riding. If leaning forward to cut down on wind resistance, the cyclist should tilt forward from the pelvis rather than curving the back.

    Bike Adjustment

    • Back pain is often the result of the bike itself being a bad fit for the cyclist. If the top tube of the bike is too long, the cyclist has to make an unnatural stretch to reach the handlebars. This can increase strain on the back muscles. Shorten the top tube and raise the handlebars to eliminate back pain resulting from this type of strain.

    Backing Off

    • New cyclists may experience some amount of back pain simply because their bodies aren't used to the new exercise. If the pain comes in the form of muscle soreness, this is to be expected. There is a difference between natural soreness and pain indicating injury. When just starting out, cyclists should ease into their new routine and take days off when they are feeling sore.

    Back Braces

    • Back braces aren't just for weightlifters and warehouse workers. They can help in any situation where the strain on the lower back may lead to pain. Strap on an elastic brace to provide greater support for the lower lumbar region; this will make cycling easier on the spine.

    Exercise

    • One of the best ways for a cyclist to alleviate back pain is to alleviate the strain on the back. While this can be done in several ways, strengthening the abdominal muscles is one of the most effective. Whenever back pain begins to creep up, weak abdominal muscles are often to blame. When the abs are strong, they can relieve the back of more than 60 percent of its load. This can make a big difference when cycling.

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