Five Ways to Reduce Low Back Pain While Cycling

Canadian Chiropractic Association

Cycling competitively, to work or just for the enjoyment of it is an excellent way to keep in shape and enjoy the outdoors, but it’s no fun at all if your back hurts. Back pain or discomfort while riding a bicycle can result from various factors, such as poor riding posture, a poorly fit bicycle, the wrong-sized bicycle or even from a pre-existing injury. Like any other physical activity, cycling requires some conditioning and adaptation, and if you’re just starting out in this sport, you may want to seek out more information before strapping on your helmet.

 

Importantly, if you experience recurrent or prolonged back pain while cycling or even afterwards, make sure to seek prompt assessment and treatment. There are also some simple adjustments you can make to keep riding easy, prevent injury or prevent an existing injury from progressing to a more serious problem. Often, simple fixes like adjusting your seat or correcting your posture could help. Read on for helpful tips!

 

1. Take it easy

Whether you are training for a race or simply working towards your personal best, be careful not to overdo it. On long rides, make sure to take breaks as needed, hydrate and do some stretches or move about. Check out our Resources section for excellent stretches for athletes.

 

2. The right fit for your needs

Touring, road racing or all-terrain – there is a bike for every rider. Make sure you have the bike that suits your needs. What terrain will you be riding on? How long will your trips be? Are you looking for comfort or speed? When you buy a new bike, or take yours for maintenance, ask to have your bike properly fitted for your individual frame.

 

3. Posture

While riding, keep a neutral spine by bending at the hips and avoiding the “hunch” in your mid-back. If possible, avoid excessive movement from your upper body and use your back as a fulcrum instead.

 

4. Core Strength

Having well-conditioned abdominal and back muscles will help to support your upper body while riding and minimize excessive swaying. Your chiropractor can help to guide you and recommend exercises that are targeted to your core, as well as exercises to enhance your overall conditioning.

 

5. Adjust your bike to your frame

Minor adjustments can make a huge difference. Different styles of bikes require different riding postures, however, this infographic provides a quick reference for general adjustments that can help ensure a relaxed, comfortable posture while riding your bicycle.

 

 

Finding Your Core Muscles

Ontario Chiropractic Association (OCA)

Your abdominal, hip and back muscles are at the core of every move you make, whether you are walking, unloading the dishwasher or dancing! These important ‘core’ muscles provide balance and stability, and they also reduce strain on the spine. That means a strong core helps reduce the risk of low back pain and injury as it helps move your body through routine movements!

 

Exercise moves

Building a strong core means doing exercises regularly that target the abdominal, hip and back muscles. Here are four exercises that help keep core muscles strong.

 

 

Abdominal Bracing

Abdominal bracing is a helpful exercise to learn how to maintain mild abdominal contraction in order to support the lumbar spine. To correctly brace, you should attempt to contract your abdominal muscles. Be careful not to hold your breath – you should be able to breathe evenly while bracing.

 

Lay on your back with your spine in a neutral position (neutral means maintaining the natural curve in your spine). Keeping this position, concentrate on contracting your abdominal musculature without “drawing in”. *Important: this involves hardening or tightening the muscles, NOT hollowing the abdominal area.

 

Hold this position for 5-10 seconds. Repeat 3-5 times; perform 1-3 sets.

 

 

 

 

Arm/Leg Raise

Starting position: Lie on your back with knees bent, feet flat on the floor and arms raised straight up in front of you. Maintain an abdominal brace.

 

The move: Lift one knee up toward 90 degrees and extend the opposite arm over your head to the floor. Hold for 2-3 seconds. Return to the starting position and switch sides.

 

Repetitions: Repeat 6-8 times. Gradually work up to 3 sets. Rest for 30-60 seconds between sets.

 

 

Leg Extension

Starting position: Kneel down onto your hands and knees. Keep your back flat and maintain an abdominal brace.

 

 

The move: Extend one leg behind as much as you can – even a little raise makes a difference. Be sure to keep your upper body stable.  Hold for 2-3 seconds. Return to starting position and switch sides.

 

Repetitions: Repeat 6-8 times. Gradually work up to 3 sets. Rest for 30-60 seconds between sets.

 

Cross Crawl

Starting position: Kneel down onto your hands and knees. Keeping your back flat, tighten stomach and buttock muscles to create an abdominal brace.

 

The move: Slowly extend one leg behind you; at the same time extend the opposite arm out in front until parallel with floor. Be sure to keep your torso square and stable. Hold for 2-3 seconds. Return to starting position and switch sides.

 

Repetitions: Repeat 6-8 times. Gradually work up to 3 sets. Rest for 30-60 seconds between sets.