Cycling is an excellent cardiovascular activity and is usually quite safe for the joints because cycling does not force the joints to bear weight. However, back pain does not seem new among cyclists. According to research, about 68% of people who frequently ride a bicycle experience distressing back pain at some point in their lives. Back pain due to cycling is caused by several things, most notably the bike's dimensions are not appropriate, poor posture, back muscles (and other core muscles) are weak and inflexible. Learning the correct dimensions of the bike, as well as specific back exercises and stretches will allow you to avoid back pain from cycling.
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Part 1 of 3: Choosing the Right Bike
Step 1. Buy a bicycle of the correct size
Everyone should know that an improperly sized bike can cause back pain and other physical problems, but many people choose a new bike based on price and tend to underestimate the importance of dimensions and ergonomics. Ideally, the bike should be adapted to your body, but falls can be very expensive. A more economical alternative is to buy a bike from a shop that actually sells bikes (not a large department store) and look up information on the correct size to someone there who is also a bike enthusiast.
- Once you've narrowed down your options down to bike model and frame size, ask to be allowed to test the bike (at least 30 minutes) and see how your back responds.
- Choosing a bike that is too big will cause you to bend too far when you reach the handlebars. This will later cause back pain.
- For those who have lower back problems, a reclining bike (a bicycle that puts the rider in a reclining position) - or also called a recumbent bike (recumbent bicycle) may be the best choice.
Step 2. Make sure the saddle is set at the correct height
While the height of the bicycle frame is an important factor, especially so that you can safely get off the bicycle, the height of the saddle is even more important. The height of the saddle is determined by the length of your leg and should be positioned so that when the pedal is at the base of the stroke (closest to the ground), your knees will bend slightly - ideally, an angle of between 15-20 degrees.
- Your hips and buttocks should not move sideways while pedaling and with each stroke you shouldn't stretch your legs when the pedals reach the ground position - stretching your legs too far can put strain on your back.
- Adjusting the position of the saddle is also important. For most people, positioning the saddle horizontally (parallel to the ground) is fine, but those with chronic back conditions or sensitive perineal areas will find it more comfortable with the saddle leaning forward slightly.
Step 3. Adjust the height and angle of inclination of the handlebars
The bicycle handlebars should be adjusted to a height that you can comfortably reach from an upright position, with your elbows slightly bent. Usually this is a personal preference, but the height of the handlebars is often set at or up to 10 cm below the height of the saddle, depending on the flexibility of the back muscles. On most low to mid-range bikes, the angle of inclination of the handlebars is generally immutable, but if your bike's handlebars allow it, try different settings to see how your back responds. Increasing the angle of inclination lifts the handlebars and brings them closer to the body, allowing for a more upright posture. This can help prevent back pain.
- Beginner cyclists or those who cycle occasionally should adjust the handlebars to the same height as the saddle.
- Experienced cyclists generally adjust the handlebars a few inches below the height of the saddle to be more aerodynamic and faster, but this requires a lot of back muscle flexibility.
Step 4. Buy a bicycle with suspension
Almost all modern bicycles (mountain bikes at least) are equipped with some kind of suspension or accessory to absorb shocks. Shock absorption is very important for the health of your spine, especially if you ride a mountain bike on uneven terrain and experience frequent shocks. The smoother the terrain you walk, the less likely you are to experience musculoskeletal pain. At least buy a bike with front dampers, but consider getting a full-suspension bike that's usually located somewhere under the saddle if preventing back pain is an important mission for you.
- Other forms of shock absorbers that can be found on bicycles include: thick round tires, thick padded saddles and cushioned cycling pants.
- Most suspension accessories are interchangeable. So, enlist the help of a trained salesperson if necessary.
- Racing bikes tend to be light and stiff, but don't have suspension.
Part 2 of 3: Maintaining Correct Posture
Step 1. Take care not to sag or bend your shoulders while cycling
Your posture while cycling is also very important if you want to prevent back pain. Try to keep your back straight when cycling - not as straight as if you were sitting in a chair - but rather flat, stable and well supported by straight shoulders. Distribute some of your weight to your arms/hands. Meanwhile, keep your chest and head straight. Change positions and change the tilt of the upper body periodically to prevent muscle fatigue.
- Raising and lowering your head slowly over time will help keep your neck relaxed and prevent muscle strain.
- About 45% of overuse injuries experienced by professional cyclists involve the lower back.
Step 2. Keep your arms slightly bent while cycling
When riding a bicycle, keep your arms slightly bent (10 degrees) while gripping the handlebars. This posture will allow the joints and muscles of your upper body to absorb some of the vibrations and impacts instead of your spine, especially if you tend to cycle on uneven terrain such as forest or mountain bike trails.
- Grip the handlebars with both hands, but not too tightly. Use cycling gloves with cushioning to help absorb shocks.
- If your back tends to act up while cycling, divide your portion of cycling into segments and stop frequently to rest.
Step 3. Try to get your legs to form a 90° angle at the top of the stroke
When pedaling, a knee bent 90 degrees at the top of the stroke (when the pedals are furthest from the ground) is more efficient and is best for the hips and lower back. At a 90-degree angle, the thighs are more or less parallel to the saddle, allowing you to apply a strong push to the pedals. At the base of the stroke (when the pedals are closest to the ground), your knees should be bent about 15-20 degrees, so there is very little chance of straining the muscles, tendons and/or ligaments of your back.
- If the position of your legs does not match the above standards when pedaling, adjust the height of the saddle.
- About 1/3 of the front of the foot should be in contact with the pedals when pedaling.
Part 3 of 3: Strengthens and Stretches the Back
Step 1. Strengthen your core muscle groups
The core muscles include the muscles in the pelvis, lower back, hips and abdomen. Having strong core muscles that work in harmony can significantly reduce the risk of injury and back pain from exercise. Making sure your core muscle groups are relatively strong before you start cycling is a good strategy to reduce your risk of back pain.
- Cycling does not specifically strengthen the core muscles of the body, this activity can actually cause muscle tension.
- On the other hand, any exercise that uses the abdominal and back muscles in an integrated manner can work the core muscles well. For example, simply trying to maintain balance while sitting on a large exercise ball will work your core muscles.
- Do the bridge exercise: lie on your back with your knees bent and your feet flat on the floor, keep your spine in a neutral position and don't tilt your hips. While contracting your abs, lift your hips off the floor and hold this position for at least 30 seconds. Repeat 5-10 times a day.
- An activity that is great for strengthening your core muscles and preparing you for cycling is swimming.
Step 2. Strengthen your buttocks and legs
Cycling will definitely strengthen your legs, but research shows that if your legs aren't strong enough before cycling, you're at a higher risk of back pain. Scientists have shown that when cyclists pedal to exhaustion, the hamstrings and calves over time experience fatigue, which in turn has a negative impact on spinal posture and increases the risk of developing back pain. Therefore, consider strengthening your legs before you start cycling as a hobby.
- Strengthen your hamstrings by doing deep leg bends, lunges, and/or hamstring curls at the gym 2-3 times a week. Start with light weights and work your way up to heavier weights after a few weeks. Talk to a personal trainer if you are not familiar with weight training.
- Strengthen your calves using free weights (at least 4.5 kg in each hand) and heel raises. As you tiptoe, hold for 5 seconds and repeat 10 times daily. Continue with heavier weights after a few weeks.
- In addition to strengthening your legs, you should also strengthen your buttocks. If the hamstring and calf muscles are too tense, the buttocks will become weak. As a result, the pressure on the lower back will increase. A weak buttocks can also contribute to knee pain.
- Strengthen your glutes by practicing the bridge movement. Lie on your back with your feet on the floor and your knees bent. Slowly lift your back off the floor as much as possible so that your thighs and back are parallel to form a straight line. Hold this position for 20 seconds. Take a break and repeat 3-4 times. You can hold this position longer as you get stronger.
Step 3. Keep your back flexible with the stretch
A flexible back is a bonus you get by having a strong back. Strong back muscles are important for generating power when pedaling a bicycle and reducing microtrauma from shocks and vibrations on the road, but a flexible back is essential to maintain the posture required for cycling without causing strain. An activity that is very suitable for stretching back muscles and core muscles is yoga. Yoga poses that challenge the body also work to strengthen core and leg muscles and improve overall posture.
- Do the leg to chest stretch: lie down on a soft surface with your knees bent and feet together on the floor. Grab your shins and try to touch your thighs to your chest. Go as far as you can until you can feel a stretch in your lower back muscles and hold this position (without bouncing) for 30 seconds. Repeat 10 times a day until you no longer experience back complaints when cycling.
- As a beginner, yoga poses may cause soreness in the muscles of the legs and back, but these complaints will subside in a few days.
Tips
- Cycling causes less stress to the spine than many other aerobic exercises, such as running, but is not as "joint-friendly" as swimming.
- Bikes commonly nicknamed “cruisers” aren't designed for speed, but they are ergonomically better for the back and spine.
- Chiropractors and physical therapists have expertise in strengthening the back and making it more functional. Consider getting an evaluation/treatment before making a serious commitment to cycling.
- Try attaching the mid-rise handlebars to the bike so you can ride in a more upright position.
