For some, hitting the open road on their trusty two-wheeler is the ultimate workout experience. But for others, the idea of pedaling 30 miles on a skinny seat makes them squirm in pain just thinking about it. Well, today we’re here to help you find some relief from the discomfort of being stuck in the saddle.
Is Road Cycling Bad for Your Back?
While it’s true that cycling can cause back pain, it’s not always the case for every cyclist. In fact, biking can be an excellent exercise for back health if done correctly.
Cycling can have numerous benefits for back health, including strengthening and stabilizing the back muscles, hips, shoulders, and spine. When done correctly, it can also reduce lumbar muscle tension and improve overall flexibility.
However, poor cycling technique and improper bike set-up can lead to lower back pain, especially in the hunched-over position common to road bikes.
By holding proper posture and improving pelvic alignment, cyclists can reduce their risk of back pain and enjoy the many benefits of cycling for their overall health and well-being.
Through understanding the mechanics of the lower back and how it responds to cycling, one can learn to avoid poor posture and strain.
With the right techniques and adjustments, road cycling can be an enjoyable and safe form of exercise for anyone.
The Risks of Poor Cycling Technique & Road Bike Set-Up
Poor cycling technique can also lead to discomfort or serious injury. For example, using too much force on the pedals or riding in the wrong gear can strain the muscles and joints in the back.
Additionally, leaning too far forward on the bike can put unnecessary pressure on the spine and upper body.
It’s essential for aspiring cyclists to learn proper techniques and to have their bike set up correctly to avoid injury or discomfort.
A bike that is too big or too small or has improper handlebar height can worsen the negative effects of poor cycling technique.
Lower Back Pain & the Lumbar Spine
It is well-established that biking is less jarring to the spine than other forms of exercise, making it an excellent option for those with back pain.
However, prolonged cycling with poor posture can put pressure on the lumbar spine and lead to lower back pain.
Cyclists with a lot of flexion in the lumbar spine are at higher risk of experiencing lower-back pain.
Improving Pelvic Alignment to Reduce Back Pain
Pelvic alignment is crucial to reducing back pain for cyclists. Poor pelvic position is a common cause of discomfort, as it can strain the lower back. Tight quads and hamstrings can contribute to this problem by tilting the pelvis forward.
Therefore, cyclists should focus on stretching and foam rolling these muscles regularly.
Additionally, riders should adjust their bike set-up to ensure proper pelvic alignment.
To achieve this, cyclists should ensure that their saddle is level and not too far forward, as this can exacerbate back pain.
Stretching and Foam Rolling for Lower Body Relief
Foam rolling can aid in recovery and stave off injury by loosening tight muscles, such as the IT band.
While it may not permanently reduce cellulite or lower blood lactate levels, foam rolling can still provide temporary relief and increase range of motion.
Before stretching, it’s important to warm up with light activity to prepare the muscles. Proper posture on the bike can also help avoid strain.
Holding Proper Posture on the Bike: How to Avoid Strain
Holding proper posture on a road bike is crucial to avoid straining the back.
It’s important to keep the back relaxed and maintain a fairly straight line between the hips and shoulders.
The arms should be slightly bent while gripping the handlebars at a 10-degree angle, which helps distribute the weight throughout the upper body.
Leaning over too much or arching the back too much can also cause strain, so it’s important to find a comfortable position that works for the individual.
Spinal Instability & Forward Flexion: When to Be Cautious
There is importance in being cautious with forward flexion if you have spinal instability, such as spondylolisthesis.
When your spine is in a C-shape, it can exacerbate back and leg pain, making it even more important to have proper technique and bike set-up while cycling.
This applies especially for young cyclists who may be more prone to spinal imbalances.
It’s always essential to consult with a professional and consider intelligent exercises and stretching techniques to avoid any unnecessary strain on your back.
Final Thoughts!
Road cycling can be a safe and effective form of exercise for those concerned about their back health, as long as proper technique and bike set-up are observed. While cycling has been shown to improve back strength and stability, poor technique and an ill-fitting bike can contribute to lumbar strain and lower back pain.
References
https://www.physio-pedia.com/Cyclist%27s_Back
https://www.bicycling.com/training/a20017235/8-ways-to-reduce-low-back-pain/
https://www.healthcentral.com/condition/back-pain/biking-back-pain
https://www.spine-health.com/conditions/sports-and-spine-injuries/bicycling-and-back-pain
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10001301/
https://www.mdpi.com/1660-4601/20/5/3791
https://bicycleuniverse.com/cycling-back-pain/
https://www.radiologyofindiana.com/bicycling-an-exercise-option-for-lower-back-pain/
https://news.llu.edu/health-wellness/can-back-pain-sufferers-benefit-from-biking-routine
https://www.wikihow.com/Avoid-Lower-Back-Pain-While-Cycling
