How to Avoid Back Pain When Cycling and Biking
Biking can be a good aerobic exercise option, especially if you experience lower back pain. However, cycling can also be a cause of discomfort. If you notice an increase in lower back pain from bike riding, you may need to adjust your routine.
How Does Cycling Cause Back Pain?
While cycling is typically a low-impact activity that’s good for your spine, you can also experience back pain from bike riding due to factors such as:
- Posture: Improper back, hip and knee posture or positioning can create lower back strain.
- Terrain: Rough and uneven terrain increases spine compression, which often leads to back pain.
- Biking position: Riding positions vary based on the bike. Bicycles that make you arch your neck can cause upper back pain.
- Bike fitting: Improperly set handlebars and seats may cause you to stretch or flex your back muscles to compensate, which can create strain.
- Core strength: Core strength is critical for keeping your spine stable while riding. Otherwise, you may stress your lower back.
By keeping your limits in mind and making the right choices, you can prevent many of these causes of cycling back pain.
How to Prevent Back Pain From Bike Riding
Preventing upper and lower back pain from cycling involves understanding your needs and abilities. Some of the ways you can reduce the risk of back pain include:
- Choosing the right bike: Some bicycles, particularly those meant for expert cyclers, require riding positions that can strain your back muscles. If you want to minimize lower back stress, consider a cruiser bike or a reclining bike. These bikes help keep your spine straight.
- Making proper adjustments: Make sure your bicycle fits your body. Try adjustments such as raising your handlebars or lowering your seat.
- Strengthening your core: Adopting the proper exercises and habits can go a long way in preventing back pain. Workouts like pilates and yoga are excellent ways to improve your body’s endurance and strength. Even being mindful of your posture can help.
- Stretching and warming up: Biking often offers little conditioning for your back muscles. It’s crucial to stretch and warm up your muscles before engaging in vigorous activity.
Schedule an Appointment Today With Spine INA
Your health and wellbeing are invaluable. At Spine INA, we strive to offer helpful insight and effective solutions for your back pain. Schedule an appointment with our friendly team today.
This content was medically reviewed by Baher S. Yanni, MD, on May 3rd, 2022.
