Yes, given my recent injury, unfortunately I’m now going to write a rash of back pain while cycling, good posture while cycling, is biking good or bad for your back kinds of posts. Sorry.
I always have back pain while biking, and given the wealth of information about it out there, I’m guessing I’m not alone. Prior to my injury, I dealt with this by stretching prior to riding, and on long rides I took frequent breaks to stretch along the way. I also raised the handle bars on both my bikes so I’d be sitting up straighter, which seemed to help (although I did rupture my disk shortly after raising the handlebars on my city bike…but I don’t think it is related)
According to an article on Roadcycling.com:
Researchers have reported that low back pain among men and women cyclists occurs at rates of up to 50% and may be related to the cyclist’s position on the bicycle.
This article is quite technical and goes into great detail about correct position of many body parts and the importance of a properly fitted bicycle. I’ve never had any of my bikes “fitted,” but I’m planning to take this step as soon as I feel I’m able to ride again.
After lots of reading on this topic, here is a list I’ve compiled of the top 5 steps to reduce back pain while biking:
1. Stretch, stretch, stretch – I’m always amazed at how often people skip this important step. Not stretching before biking or working out is like not knocking on the door to someone’s home prior to just walking in–especially as you get older. Take 5-10 minutes and stretch out your back, hamstrings, neck, shoulders–all are working hard while you are biking, and they deserve a heads up.
2. Strength training – building core strength is one of the best ways to alleviate back pain. A weak core causes overuse of other muscles, which can lead to injury (this I can personally attest to!).
3. A properly fitted bike – As I mentioned above, I’ve never done this, but the experts seem to agree that this is a critical step, and it makes sense. Everything
from frame, seat, handlebars, grips, and stem need to be sized to your body. Below are a few links to resources I found for fitting bikes. Personally, I plan to take mine somewhere and have someone do this for me…
- Peter White Cycles: How to Fit a Bicycle
- About.com: How to Find the Right Sized Bike
- Free Bike Sizing Guide
4. Correct posture – My posture isn’t optimal in most situations. I’m often hunched over my desk, and my pilates instructor recently informed me that I stand with my back arched too far back (most likely from years of abusive high heels). So, I’m virtually positive that my biking posture probably sucks, too. Correct cycling posture depends on the type of bike you are riding. For street bikes, a more upright posture is better, and for mountain bikes, where you, an arched back or flat back is best. Here are a few sources I found for posture tips:
- Cyclingforfun.co.uk’s You Tube Video on Correct Cycling Posture
- Kama Sutra of Bike Positions (with photos)
5. Take the time to learn and adjust – I’m not really a details person. I’m more of a high level, just go out and do it, details/smetails type. As such, I feel a bit daunted (and frankly bored) by all the technicalities of having my bike properly fitted and relearning posture for my back, shoulders, etc. However, I am pretty committed to NEVER going through a ruptured disk again, so I’m going to suck it up and do the work because I’d like to continue biking. Take the time to figure out the right way of doing things, and do it!
2 Comments
September 30, 2009 at 9:39 pm
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October 6, 2009 at 4:28 pm
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