You're asking and I'm answering . . .
Hey FitSugar,
I am an avid biker and cycle almost everyday. But lately I have been getting terrible back pain. Could improper posture while riding cause this? And if so how should I sit?
— Biker Chick
I think biking is a great form of exercise and transportation, but not if it is killing your back. I think the issue could be three fold. To see what I think you can do to reduce your pain, just read more.
The first thing to check is your bike fit. I am wondering if you adjusted your bike in any way recently because slight adjustments can create serious changes in your body mechanics. Raising the seat too high could cause some serious back pain. Adjust the seat of the bike so when pedaling your knee is just shy of being totally straight on the down stroke. Have someone look at you from behind while you ride to make sure you are not rocking your pelvis side to side as you ride. For more tips read How to Fit a Bike. You can also have your bike adjusted professionally at most bike stores.
Another culprit of back pain could be your posture. Like sitting and standing, you shouldn't slouch when you are riding. Don't round your back, but keep the spine long and straight. Tip forward from your pelvis to reach your handlebars rather than bending at your waist. Your shoulder blades should not be up by your ears either.
Your back might also be weak and the ligaments lining the spine could be aching from being in an overstretched, rounded position. While biking, it is good to put a little tension back into the stretched ligaments by occasionally exaggerating arching your back. While riding, I often hyperextend my spine by doing the arching half of the popular yoga warmup cat and cow. Off your bike you should do back strengthening and core exercises. Nothing feels better than doing some back extension moves on an exercise ball after getting off a bike, or post spin class. I also have found that the Superman exercise, which requires no equipment, can really help to strengthen weak backs and alleviate back pain. It is important to stretch your legs — quads, hamstrings and calves — after riding. Try this piriformis stretch when you are out riding, it can help reduce back pain as well.
Hope my answer helps you get back in the saddle again.
7 For All Mankind
1928 Collection
Nike
i learned through trial and error that more often than not it's the way that you're riding. i had my seat too high in relation to my handle bars and that was part of the reason that i had so much pain while i was riding. i think that over time as i rode more, my back got stronger and it wasn't as painful to ride. it depends on how much you ride (i.e. how often and distance) and maybe it's a matter of time for your body to get used to it. i find that when i don't train on the road, i'll go to the gym and work out on those bikes so i have the same motion and posture and then i can build up my body's strength for riding.
1This is some good advice Fit!
I say spend some money on a professional bike fit. The good ones cost upwards of $150/hour, but they are worth it. If my saddle is just a hair off, I feel it in my knees and butt and my pedal stroke is affected, which in turn affects my power output.
I know I need to work on my core (which helps tremendously when cycling), but haven't gotten around to it yet. Lol.
Hope the pain goes away soon!
2So I go to spin class 3 times a week and I got spin shoes within the past month. But since I got them my left side has been killing me... Like my lower back, hip, quad and even my foot. Like shooting pains while just sitting at work. It almost feels like its out of place. I been stretching and nothing seems to work. This really just sucks because I like to run and strength train afterwards. Plus, I'm doing the Lazy Man's Triathlon over at Elastic Waist. This is totally putting me behind schedule since I'm trying to rest my leg and not piss it off. Any ideas? I was thinking a chiropractor... but i hate them.
3urban chick - before you decide to see a chiropractor (and I actually suggest seeing a physical therapist if what I say next doesn't solve the issue), try and adjust the cleat position on your spin shoes. You can either do it yourself, or have somebody at your bike store do it. Sometimes they even put an insert in your shoes as well. Also check the saddle position on your spin bike...it could be off.
Good luck!
4urban chic,
5I agree you might need to adjust your the cleats on your shoes. Make sure they are in the correct place, which can differ from side to side, depending on previous injuries. Here's a cycling site with information that could help. Also, talk to your spin instructor and see if s/he has any words of advice.
Thanks for answering my question fit! I will definately try out your suggestions!
6I'm a Chiropractor who is a biker myself and I treat loads of patients with back pain in Scranton, Pa. Biking forces you into a flexed position over the handelbars, I highly recommend that you learn to do some yoga type stretching backbends. Google these postures, the camel and cobra, they should help. And seriously on my blog, I have the Worlds Greatest Exercise, how can you go wrong with that!
7Post New Comment
Please share your opinion with our community, but make sure it is on topic and follows our Community Rules. We moderate comments and prohibit personal attacks, threats, spam, lewd images, or the promotion of your personal website.