Cycling is an invigorating and immersive experience until back pain becomes a bother. Riding in a bent posture for long hours adds strain to the back (upper, mid and lower) in cyclists. Ignoring the early signs of back trouble, usually a manageable or bearable pain at first, can not only make the ride less enjoyable but also lead to long-term back pain in cyclists.
Why do cyclists get back pain?
“There are two factors – extrinsic and intrinsic – which cause back pain in cyclists,” says Dhanajeyan Jayavel, chief physiotherapist, founder-CEO and managing director at Spectrum Physio Centre, Bengaluru.
Among the extrinsic factors, an improper bike fit (adjusting the bike according to the cyclist’s physical parameters) is common. “Improper bike fit is the first and foremost reason that causes excessive strain on the back,” says Anand Kapoor, a long-distance cycling enthusiast from Bengaluru, and a veteran of the Tour of Nilgiris, a multi-day cycling tour in South India.
Characteristics of the cyclist, for example, the fitness level, is an intrinsic factor. The other factors include poor riding posture or a weak core.
“If your posture is right and yet you experience back pain, then the reason is a weak core which must be fixed because while cycling, one primarily engages the lower body muscles,” explains Kapoor. “But if the core muscles – the abdominal, back extensors and obliques – are weak, one does not get sufficient support to the spine, which increases the stress on the back muscles. Repetitive motion, for those who do endurance or ultra-endurance events, causes overuse injuries, which without rest and recovery can strain the muscles and ligaments of the back.”
Cycling pain could hit the whole back
Unlike unicyclists who ride upright on a unicycle, bicyclists riding long distances are forever leaning forward, as this allows them to cycle at great speed by increasing the pressure and movement on the pedals. Because of this position, it is commonly assumed that cyclists are more prone to lower back pain. But it is not entirely true because the exact region of the back where the cyclist would experience pain differs depending on whether they are an amateur or an elite cyclist.
“The amateur cyclists mostly experience upper and mid back pain because they tend to slouch over the handlebars,” says Jayavel. “Elite cyclists are prone to neck pain because when they ride, they are concentrating on increasing their performance and speed. The angle between the spine and the handlebars reduces to below 45 degrees, which causes a strain. Ideally while riding, there should be a 60-to-80-degree angle and an appropriate distance from the handlebars.”
Lower back pain is experienced when the saddle height and handlebar distance are incorrect.
Ensuring an enjoyable and pain-free ride
Be it a hobby or a sport, the aim should be to enjoy the journey to the fullest. Back pain can be avoided by taking some simple steps.
“Ensure that you get the right bike fit and maintain a correct cycling position while engaging the core as well,” emphasises Kapoor. “Adjust the saddle height and handlebar distance to suit you. Maintain a neutral spine so that the back does not arch. The lower back should have a slight inward curve and your upper back should be relatively flat. Keep the core muscles engaged to support the spine and prevent excessive strain.”.
Warm-up and cool-down stretches always come in handy while doing any physical exercise. It can help avoid back pain while cycling too. “Dynamic warm-up stretches are essential to activate the muscles and increase mobility,” says Jayavel.
So, a proper warm-up, the right bike fit, along with cycling bib shorts and correct-fitting shoes are very crucial to avoid back pain or even knee pain while cycling.
Taking breaks and stretching can break the monotony of the long rides and allow one to soak in the beautiful surroundings as well.
Takeaways
- Many people find joy in cycling until back pain gets in the way.
- One can experience not only lower back pain but also neck pain and upper or mid-back pain while cycling.
- Get the proper bike fit, ride with the correct posture and strengthen the core muscles.
