Lower back pain after cycling is the most common complaint from avid riders. The lower back grows stiffer gradually and becomes more uncomfortable the more one cycles. With lower back pain, it is hard to enjoy adventurous road, gravel, or mountain rides. You cannot maintain power when climbing or stay on trails.
Besides cycling difficulty, lower back pain can be an issue when you stand, sit upright or sleep. This article looks at the causes of cycling back pain, how to manage the symptoms, and prevention tips as recommended by experts. You will learn the essence of managing lower back pain on and off the bike. See a health professional if you already have chronic back pain from cycling.
Lower back pain from cycling is universal. If you observe cyclists getting off their bikes after a long race, you will notice how uncomfortable they are trying to stand up straight. According to a study by the National Library of Medicine, 45% of professional road racing cyclists have reported lower back pain from bike riding in their career. 58% reported suffering from back pain in the past year.
Lower back pain when biking can arise from various issues Trusted Source Cyclist`s Back - Physiopedia Many cyclists suffer from pain in their backs. Compared to many sports, cycling is one with a relatively low injury rate (crashes and collisions apart) however cyclists do need to take care of their backs. Probably the most common complaint from cyclists is about pain in the back. www.physio-pedia.com like riding style, bike fit, personal health issues, training history and your off-the-bike daily activities.
The lower back comprises ligaments, tendons, and a mass of muscles which form the muscle system around the lumbar spine. The muscle system, also known as the core, work together to support the spine, initiate movement and support the spine. Lower back pain happens when you strain the core’s muscles or sprain the ligaments.
Cycling is not a direct cause of lower back pain. Essentially, the riding position and amount of time you spend on a bike are what cause lower back pain.
When you bend for long, your lower back experiences flexion relaxation, which Science Direct Trusted Source Neck and Back Pain in Bicycling Neck and back pain are common problems for bicyclists. Management involves refitting or modifying the bicycle as well as treating the rider. www.sciencedirect.com describes as a situation where your spine’s muscles turn off and your body relies on passive structures like ligaments to maintain the cycling position. Flexion relaxation happens due to a lack of endurance in the muscles or the Central Nervous System (CNS) preserving energy.
Flexing the lower back while cycling puts the spine into an open joint position and makes you highly prone to injury. Even though you get a little support from the saddle, it cannot transfer enough vibration to the pelvis and lower back. After a while, you get pain in your back muscles because they grow stiff and fatigued trying to absorb the shock.
Other causes of lower back pain while cycling are poor hip and lumbar spine flexion. The typical cycling position involves two types of flexion; hip flexion and lumbar spine flexion. Hip flexion involves narrowing the angle between your thigh and your trunk. Recent research on cyclists who experienced lower back pain shows a significant relationship between their increased lumbar spine flexion and spinal rotation.
Another cause of lower back pain from cycling is weakness in muscles that rotate a cyclist’s trunk. Although cyclists have huge leg muscles, they don’t have enough torso strength to support and resist the force that the legs can generate. With a weak torso, the force generated by the leg muscles goes into flexing the abdomen instead of the pedals.
Weakness in other areas like the obliques and gluteus medius can cause lower back pain can also cause lower back pain from cycling. The obliques stabilize the torso when the rider climbs out of the saddle. If they are too weak, the rider’s climbing power diminishes and the back muscles overwork.
The gluteus medius is a muscle found on the outside of the buttocks, and although you don’t use it every day, cycling requires it as it holds the pelvis in place so you can get an easy transfer of power in your lumbar region. If the gluteus medius is weak, it tires quickly during cycling, leaving all the pedal-stroke work to your back muscles.
Poor pelvic position is another potential cause of lower back pain from cycling. If you have tight quads, your pelvis will tilt forward and if you have tight hamstrings, it will tilt back. The result for both cases is that your lower back will overarch and take all the strain that your bigger core muscles should.
Poor bike fit is also a cause of cycling lower back pain. Incorrect bike sizing and pushing bigger gears can cause fatigue on the glutes and hamstrings, resulting in pain.
A poor bike fit is one of the major causes of cycling back pain. Two things to consider at a bike fit include:
Many newbie cyclists suffer from cycling lower back pain caused by incorrect saddle height. A seat too high will cause your hips to swing back and forth, leading to back pain.
A seat that is too forward or too far behind will give you a too long or too short top tube length that can lead to lower back pain.
Handlebars that are too high or too low will also give you a poor cycling position that may cause lower back discomfort.
Here are top tips on how to avoid lower back pain while cycling;
A proper bike fit is key to getting the best cycling position for preventing lower back pain. Get a professional bike fit at the nearest large bike store. A professional bike fitter at the store will take your measurements, examine geometry and discuss the specific details about your cycling pain struggles. You would have to part with a small fee, usually around $200 depending on the store, and the results are worth every penny as you get enhanced pedaling efficiency, higher power output, and lower chances of cycling lower back pain.
Are you a heavy rider in search of a perfect bike fit? Check out our list for the best bikes for heavy riders. The variable product list and detailed buying guide will help you choose a comfortable and efficient bike for the type of riding you want to do.
Training too fast can result in cycling back pain. Begin by riding at a high cadence and low resistance then increase your training mileage by only 10% weekly until you reach your goal mileage.
Remember you need a strong core to optimize your ability to produce power without overworking your back. Your core muscle system constitutes the abdominals, leg muscles, the back spinal extensors, and deep postural muscles. You can do three sets of 10 leg raises twice in a week to strengthen the core.
When pedaling, your bottom, lower back, and abdominal muscles work just as hard as your legs. Your cycling position puts extra strain on your core and your spine is rounded to some extent. No matter how upright your cycling position is, your back will strain. Flexibility is just as crucial as a strong core. Stretching will help maintain the ultimate pelvic position.
Stretching will prevent tight muscles from pulling your pelvis out of shape.
Swap saddles: You can prevent lower back pain caused by cycling seat position by simply swapping the saddle. If you have a big posterior, you can swap your saddle for a wider one to get better support for your pelvis. If your pelvis is well-supported your back experiences less stress.
Get wider tires: Wider tires can absorb some of the forces the road will throw up to you vertically like bumps and shudders. The high volume or increased air cushion in the wider tires will give you more comfort.
If you are not sure about making bike adjustments correctly, read our articles on how to replace bike seat and how to raise handlebars on a mountain bike for top tips.
As mentioned earlier, poor hip flexion is one of the causes of lower back pain associated with cycling. If you tend to bend your back more when cycling, then you need to train your hip flexors. They need to be tight and stretched, and the only effective way to achieve these traits is through training. Many people make the mistake of assessing hip flexors’ performance by looking at the rider’s position.
Weakness of the lumbar spine muscles can cause cycling lower back pain. If you can get these muscles stronger, your back pain will reduce. Plus, you will be able to transmit more power down to the pedals, so you end up with less pain and better performance. The only challenge is picking the right kind of exercise and doing it correctly based on your current capabilities.
The best exercise to do is one that isolates the lumbar muscles as much as possible so that your body does not risk using other muscles to compensate. You can do this on a lumbar extension machine like the Sunny Health & Fitness hyperextension roman chair or TDS lower back extension machine
Sudden acute pain Trusted Source Everything You Want to Know About Lower Back Pain Feeling pain or pressure in your lower back? Musculoskeletal issues are a common culprit, but other medical conditions can cause it, too. Here’s everything you need to know about the causes of lower back pain and how to manage it. www.healthline.com from cycling could be a symptom of a herniated disc or sciatica. If you try cost-effective solutions like taking Paracetamol or using ice packs and there is no improvement, seek medical attention. You should see a physiotherapist or Osteopath before trying any solutions on your own. They will give you effective ways to deal with the back pain.
Exercises will help you achieve flexibility and core strength for comfortable and highly-efficient cycling. Here are top cycling lower back exercises and stretches that will give you noticeable improvements if you incorporate them in your workouts twice a week.
These activate the hip flexors and strengthen the core. To do the walking lunges:
These stretches target your hamstrings and other parts like the calf, and piriformis. You should do them immediately after a ride when your muscles are still warm.
Stretch 1
Stretch 2
Stretch 3
This targets the spine and the core.
Pelvic tilts
This is for aligning the pelvis:
Lay with your back and feet flat on the floor and your knees bent at 60 degrees. Imagine someone is pulling your belly button with a string attached to it down towards the floor. Do the opposite by pushing your belly button upwards gently, arching your back slightly. The small movements will align help align your pelvis, improve your abdominal strength and give you lower trunk stability.
Glute bridges
This will strengthen your glutes:
Lay on your back and bend your knees at 60 degrees. Your feet should be flat on the floor. Lift your glutes off the floor until your hips are flat then hold for five to ten seconds before returning to the floor.
The Bug
This is for core strengthening:
Lie on your back and lift your hands towards the ceiling. Lift your legs as well and bend your knees at 90 degrees.
Your spine should be flat on the floor and your pelvic floor lifted. Stay in this position as you breathe in and out gently. Do three sets of 10 breaths, resting in between each set. You should feel the impact on your tummy and not your back. Other exercises that you can incorporate in your workout routine to strengthen your core include; crunches, squats, and deadlifts.
It is not advisable to cycle with lower back pain, especially if you have not established the cause or tried a few solutions and didn’t get better. If you have lower back pain due to menstrual cycle or medical reasons keep off cycling until you get better. Contrary to popular opinion, cycling is not good for lower back pain.
Riding a stationary bike strengthens the major muscle groups that support the back but won’t relieve lower back pain. It may help prevent lower back pain caused by cycling.
The ideal cycling position for preventing lower back pain is riding with the torso leaning forward slightly at an angle of 15 to 20 degrees. The position takes the load off your spine and strengthens the small muscle groups on your back.
Can cycling cause lower back pain? If professional racing cyclists get lower back pain from riding over long distances, anyone can get. However, this doesn’t mean that it is not preventable. Taking certain measures like getting a proper professional bike fit and keeping the ideal cycling position reduce the chances of cycling lower back pain. Exercising and stretching will also prevent lower back pain from cycling.
If you get lower back pain from cycling, you can try home remedies like using ice packs and taking over the counter pain relief medication like Paracetamol. If the pain persists, quit cycling for a while and seek medical attention. Also, if you already have back pain from underlying health conditions before you begin frequent cycling, see a medical expert for the best medical advice.
