Do you suffer from back pain while cycling? You are not alone! According to a study, 55% of cyclists have already suffered from back pain while cycling. Although cycling is excellent for cardiovascular exercise and gentle on the joints, it can lead to back pain if not used correctly. In this article, we help you understand where your back pain while cycling comes from and we give you solutions and advice to fully enjoy your bike rides without pain or discomfort.
Causes of back pain when cycling
Position on the bike
According to several studies on cyclists, the main cause of back pain when cycling is incorrect posture, more precisely bending your lower back too far forward. If you position your saddle too high or too low and adjust your handlebars incorrectly, this can lead to back pain. For example, handlebars that are too low will cause you to lean forward and cause back pain.
Overuse of back muscles
Cycling is an activity that primarily uses your leg muscles including your quadriceps and calves, which creates an imbalance between your upper and lower body. Unfortunately, this imbalance can lead to tension in your lower back, as your back muscles have to compensate for the imbalance. Too low a cadence or pedaling technique.
Road and cycling conditions
Road conditions such as unevenness on the road are also one of the causes of back pain when cycling. If your bike is not equipped with shock absorbers, your spine is subjected to all the vibrations due to the shocks of the road, which aggravates back pain and back problems.
Prevention of cyclist's lower back pain
Proper fit of bike and equipment
Adjusting your bike correctly is essential to prevent back pain while cycling. The height of your bike saddle should allow you to bend your knee slightly when the pedal is in the low position. In addition, the saddle should be slightly tilted forward to reduce pressure on your lower back. As for the handlebars, they should be at a suitable height so that you do not have to lean forward and avoid back pain while cycling.
Adopting good posture on the bike
To avoid back pain while cycling, it is important to adopt good posture, keeping your shoulders relaxed, your elbows slightly bent and your back straight. It is advisable to maintain a stable position and engage your core muscles to support your spine. Do not lean excessively forward to avoid back pain while cycling.
Effective pedaling techniques
Adopting an efficient pedaling technique can help prevent and reduce back pain while cycling. You should pedal in a smooth and steady manner, using the full rotation of the pedal to distribute the effort evenly. In addition, pedaling at a higher cadence helps reduce strain on the lower back.
Cycling Back Pain Solutions
Stretches for cyclists
Stretching for cyclists is an effective way to relieve and prevent back and muscle pain in cyclists. We recommend stretching your hamstrings, calves and glutes before every bike ride. We have selected three effective stretches for you:
Hamstring Stretch:
Standing with your feet together, try to touch your toes by slowly leaning forward. If you can't do this, just try to touch your ankles or shins. Hold this position for 30 seconds and repeat 2-3 times.
Glute Stretch:
Lie on your back with your knees bent, place your left ankle on your right knee, then grab the back of your left thigh and pull gently to feel a stretch in your right glute. Hold this position for 30 seconds then do the same on the other side.
Back stretch:
Lying on your stomach with your hands under your shoulders and your hips on the floor, try to lift your chest off the floor to stretch your back as much as possible. Hold this position for 15 to 30 seconds, then repeat 2 or 3 times.
These stretches allow you to maintain the flexibility of your muscles and prevent pain.
Targeted muscle strengthening
Strengthening your abs and back muscles helps support your spine and maintain good posture while cycling. A well-developed core contributes to better stability and reduces the load on the muscles. You can incorporate exercises such as core exercises as well as back exercises such as push-ups into your routine.
Use of adapted equipment
Using a bike that is sized and designed to fit your body shape greatly helps reduce and prevent back pain while cycling. Choose a bike with front and rear shock absorbers that absorb road shocks and therefore protect your spine from vibrations. Also, don't forget to adjust your saddle and handlebars correctly to have a comfortable posture and avoid tension.
In conclusion, if you adopt good posture, use your bike correctly and incorporate core strengthening exercises into your routine as well as stretching before each bike ride, you can say goodbye to back pain while cycling.
FAQ: Back pain when cycling
Is it good to ride a bike when you have back pain?
If you adopt a correct posture and use a suitable bike, cycling can be beneficial for your back. However, if you feel pain we advise you to consult a professional.
What is the main cause of lower back pain in cyclists?
Incorrect posture due to poor positioning of the saddle and handlebars is the main cause of back pain when cycling.
How to relieve back pain? To relieve your back pain, we recommend that you stretch before each bike ride and strengthen your core. If you are looking for solutions to relieve your back pain, do not hesitate to consult our articles:
What is the correct position on a bike? If you have relaxed shoulders, slightly bent hips and straight back, your position is correct.
What is the correct saddle height? The correct saddle height allows for a slight bend in the knee when the pedal is in the low position. If your knee is fully extended or too bent, the saddle needs to be adjusted.
How far should the saddle be from the handlebars? The distance between the saddle and the handlebars should allow you to maintain a comfortable posture, without having to stretch or curl up too much.
How do you know if your bike is set up properly? If you are pedaling without pain or tension, your bike is set up properly. Your knee should be slightly bent when the pedal is down and you should be able to reach your handlebars without stretching or hunching too much.
What is the correct height for a bicycle handlebar? Generally, the correct handlebar height is slightly below or level with the saddle. This position allows you to maintain a comfortable posture without leaning your back too far forward.
How to avoid back pain when cycling? To avoid back pain when cycling, adjust the saddle and handlebars correctly, adopt good posture, do regular stretches and strengthen your core muscles.
