Why back hurts after a bike and how to avoid it? Cycling expert advice
A bicycle makes life so much more mobile. While everyone is in traffic jams, you rush about your business with the breeze.
Compared to running, cycling has no shock to joints, knees and bones. However, there are other risks — lovers of two-wheeled vehicles often experience discomfort in the back. Why? We have prepared for you a comprehensive article on why your back can hurt after cycling and what methods can help you avoid pain.
1. The first cause of back pain after a bike is a wrong bike
Too big or too small — in any case, it will be inconvenient to ride such a bike. One of the consequences is back pain.
In this article, we talked about how to choose the right bike.
The most efficient way to choose the right bike is to test it. It is necessary not only to ride a couple of minutes in the store, but to fully ride for at least 30 minutes. Some stores began to provide this service, realizing that a person needs to test a bicycle in action.
What to look for:
- FRAME SIZE. There are many charts available to help you size the frame according to your height and leg length. Be sure to use this table before buying.
- AVAILABILITY OF SHOCK ABSORBERS. Most modern bicycles are already equipped with them, but to reduce the strain on your back, you can always choose models with additional cushioning, for example, in the saddle area.
- YOUR GOALS. If you want to arrange leisurely walks around the city, then a classic city or folding bike will do, if you are going to conquer off-road, then a mountain bike, and if you need speed, then a road bike. The latter, by the way, is the lightest and most rigid, and there is no shock absorption in it. Such models are more suitable for experienced athletes.
2. The second cause of back pain after cycling is a poorly adjusted seating position.
It seems that the bike has been chosen according to its size, but all the same, the back worries. It’s time to watch your landing. There are three main aspects to this: the position and angle of the handlebars, saddles and pedals.
For beginners, the handlebar and saddle are usually on the same level. Professionals lower the handlebars 8–10 cm below the saddle. Due to this, aerodynamics are improved, but the load on the back increases. If you are not a professional, there is no need to experiment: this requires targeted preparation and strengthening of the back.
3. The third reason — incorrect body position during movement
You have adjusted everything, and now the ride should be more comfortable. Another important point is the position of the body when skating. Remember: your back, arms and legs must work harmoniously and without tension.
What to do in the end so that your back does not hurt?
There is no universal answer, but there are several recommendations that will definitely not be superfluous:
Take the time to visit a specialist once. He will tell you about proper landing and explain what you need to pay attention to. Adjusts saddle height, pedal position, handlebar angle. Discomfort appears most often from incorrect body position while driving.
A few simple tips:
- Try not to slouch when riding (and in general!), And also make sure that the body and arms are not tense.
- The arms on the handlebars should be slightly bent, so the muscles will adequately distribute the load. Observe an angle of about 10–15 degrees.
- You should feel free to reach the bottom pedal with your foot. At the same time, the leg is slightly bent — by 15–20 degrees.
- During the ride, the knees and hips do not wiggle from side to side, but move in parallel with the movement of the bike.
- In off-road conditions or when overcoming obstacles, stand up slightly from the saddle — this way you avoid additional impact on your back.
- When riding, periodically change the position of the body, rising or lowering a little more. Pay attention to the neck, it also becomes numb — warm up from time to time, turn your head in different directions.
- Use special Cycling Seat Pad, especially if you are going for a long bike ride.
Strengthen yourself
The back muscles lend themselves well to working out and training. Most of the problems with it go away after you start doing the appropriate exercises regularly.
Pay particular attention to the lumbar region, core muscles, and stabilizers. Remember that the main load falls on the legs, but if the muscles of the back and lower back cannot cope, then the muscles of the core are involved, which are easy enough to pull. 15–20 minutes of exercise a day will give you a significant margin of safety. Fatigue will feel less every time and come later.
One of the most effective exercises for strengthening the back is a plank in various variations.
Before the trip, of course, you need a good warm-up. After that, you should slightly stretch your back to restore elasticity to the muscles. And remember that if your back does not hurt because of the bike, then only a doctor can solve this issue!
Originally published at https://bike-west.com on January 11, 2021.