Do you suffer from back pain while cycling ? You're not alone!
According to a study, more than 50% of cyclists have already suffered from back pain . Although cycling is excellent for your cardiovascular system 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 from cycling comes from and we give you tips to fully enjoy your bike rides without pain or discomfort .
Causes of back pain while cycling
Position on the bike
According to several studies, including a Norwegian study of 116 professional road cyclists , the main cause of back pain is incorrect posture on the bike, more specifically excessive forward bending of the lower back.
Incorrect bike adjustments , such as a saddle that's too high or too low, or poorly adjusted handlebars, can cause tension and back pain. For example, handlebars that are too low will force you to lean forward and cause back pain.
Excessive use of back muscles
Cycling is an activity that primarily uses the muscles in your legs, including the quadriceps and calves, creating a muscular imbalance between your upper and lower body . Unfortunately, this imbalance can lead to tension in your lower back , as the muscles in your back have to compensate for the imbalance.
The lower back muscles become fatigued and have more difficulty maintaining the position of the spine after being bent over the handlebars for long hours.
Road and cycling conditions
Road conditions , such as irregularities in the road, are also one of the causes of back pain while cycling.
If your bike is not equipped with shock absorbers, your spine will suffer all the vibrations from the road shocks, which will worsen back pain and back problems.
Prevention of lower back pain in cyclists
Properly adjust the bike and equipment
Precise adjustment of your racing bike is essential to avoid pain, especially back pain.
Start by properly adjusting the saddle height . It should be positioned so that your knee is slightly bent when the pedal is at its lowest point. A saddle that is too high or too low can cause unnecessary strain. Also, consider tilting your bike saddle slightly forward to minimize pressure on your lower back, especially on long rides.
Adjust your handlebars to a sufficient height so that your position remains aerodynamic without straining your lower back.
Adopting a good posture on the bicycle
To optimize your performance and prevent back pain while cycling, it is essential to adopt a correct posture :
- Keep your shoulders relaxed.
- Your elbows are slightly bent to absorb shocks.
- Your back is in a neutral position, neither too rounded nor too arched.
- Engage your core muscles to ensure optimal support for the spine, especially during long outings.
It is important to maintain a dynamic and fluid position, avoiding freezing or leaning excessively forward, in order to prevent pain and improve your overall performance.
Use efficient pedaling techniques
Adopting an efficient pedaling technique can help prevent and reduce back pain while cycling.
Pedal smoothly and regularly , using the full rotation of the pedal to distribute the effort evenly.
Always try to pedal at a higher cadence to reduce tension in the lower back, on the lumbar region.
Solutions for back pain while cycling
Stretching exercises for cyclists
Stretching for cyclists is an effective way to relieve and prevent back and muscle pain.
We recommend stretching your hamstrings, calves, and glutes before each bike ride . We've selected three effective stretches for you:
Hamstring stretch
Standing with your feet together, try to touch your toes as you slowly bend forward.
If you can't manage that, just try touching your ankles or shins. Hold this position for 30 seconds and repeat 2 to 3 times.
Gluteal stretch
Lie on your back with your knees bent, place your left ankle on your right knee, then grasp the back of your left thigh and gently pull to feel a stretch in your right glute. Hold this position for 30 seconds, then repeat 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 abdominal 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 muscle-strengthening exercises into your routine, such as planks and push-ups.
Check out our article on the best exercises to strengthen your back without equipment .
Use appropriate equipment
Using a bike of a size and design suited to your body type greatly helps to reduce and prevent back pain while cycling.
Choose a bike with front and rear shock absorbers that absorb road shocks and protect your spine from vibrations.
Furthermore, don't forget to properly adjust your saddle and handlebars to ensure a comfortable posture and avoid tension.
Conclusion
If you adopt a good posture, use your bike correctly, incorporate core strengthening exercises into your routine, as well as stretches before each bike ride, you can say goodbye to back pain while cycling.
FAQ: Back pain while cycling
Is it safe to cycle when you have back pain?
If you adopt a correct posture and use a suitable bicycle, cycling can be beneficial for your back.
However, if you have back pain, we advise you to consult a professional before your bike rides.
What is the main cause of lower back pain in cyclists?
Cyclists most often suffer from back pain due to incorrect posture caused by poor positioning of the saddle and handlebars.
How to prevent back pain while cycling?
To prevent back pain, we recommend stretching before each bike ride and strengthening your core.
How to relieve back pain in cyclists?
If you are looking for solutions to relieve your back pain, feel free to consult our articles:
What is the correct position on a bicycle?
If your shoulders are relaxed, your elbows are slightly bent and your back is straight, your position is correct.
What is the correct saddle height?
The correct saddle height is one that allows for a slight bend in your knee when the pedal is in the lowest position. If your knee is fully extended or too bent, the saddle needs to be readjusted.
What is the distance between the saddle and the handlebars?
The distance between the saddle and the handlebars should allow you to maintain a comfortable posture, without having to stretch too much or curl up too much.
How can I tell if my bike is properly adjusted?
If you can pedal without pain or tension, it means your bike is properly adjusted.
Your knee is slightly bent when the pedal is down and you should be able to reach your handlebars without stretching or curling up too much.
What is the correct height for a bicycle handlebar?
Generally, the correct handlebar height is slightly below or at the same level as the saddle. This position allows you to maintain a comfortable posture without leaning your back too far forward.
How to avoid back pain while cycling?
To avoid back pain while cycling, adjust the saddle and handlebars correctly, adopt a good posture, do regular stretches and strengthen your core muscles.
