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Cycling & Back Pain

Depending on your situation, cycling may help reduce existing back pain or aggravate it. Cycling is a low-impact sport that doesn't place jarring stress on the body like running does. While it is recommended for some dealing with back pain, it can be the origination point of pain for others.

  1. Pain Management Solution

    • Cycling is recommended for those suffering from back pain. The American Academy of Orthopaedic Surgeons recommends 20 to 30 minutes of riding a stationary bike to help maintain aerobic activity. It is important to keep your spine in a neutral position through the exercise to stabilize core muscles in your abdomen and lower back.

    Cyclists

    • Cyclists may ride for miles per day on roads or trails. Cycles that are not fitted properly or bad posture resulting from fatigue can lead to neck and back pain in the cyclist. Many back injuries in cyclists are the result of repetitive sub-maximal loading due to extensive flexion for prolonged periods. When cycling, the back is the main muscle group generating power. Improper pelvic alignment or incorrect frame fitting places added stress on the lower back.

    Benefits

    • There are many benefits to cycling you can enjoy. The first is to enjoy an aerobic sport that helps keep your overall health in order. Additionally, it helps build lower body strength. The sport is considered a low-impact sport because your body is not constantly bouncing and hitting the ground. For those who suffer from lower back pain, this helps reduce further aggravation to the pain center.

    Considerations

    • Those who use cycling as an alternative exercise method need to make sure they are using a bicycle or stationary bike properly. This means to have the bike properly fitted, with the top tube being the proper length. Mountain bikes are designed to fit differently than a road bike and may affect back pain differently. Talk to your doctor before starting a cycling regimen and have your bike professionally fitted to reduce strain.

    Fine Line

    • There is a fine line that you need to consider when cycling and dealing with back pain. Whether the pain was generated from riding or is from another injury, you need to listen to your back and not overdo things. If pain increases, stop cycling immediately. Consult an expert regarding proper form when riding and concentrate on keeping it. Remember that as you tire, your form may become relaxed.

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