VSI Blog

TIPS TO CYCLE THROUGH BACK PAIN

Bicycling is a great way to stay in shape and in many ways is a “low impact” exercise. If you are just taking up bicycling it is important to remember that bicycling does not provide great conditioning of the back musculature and for some people poor posture on the bicycle can increase strain on the low back or on the neck.  Back strengthening exercises are important in conjunction with your bicycling routine in order to prevent injury.

If you are riding your bike over rough terrain or over long distances, increased jarring and compression can occur affecting the discs in the spine, which can also cause back pain. In order to prevent back pain or injuries when bicycling it is  important to choose the best bicycle for your purpose. When choosing a bicycle, getting the advice of an experienced rider or a professional bicycle shop can ensure that you have the best bike for your body and your riding style.

For beginners or people with back or neck problems:

• Consider using a mountain bike with higher, straighter handlebars to allow you to ride in a more upright posture
• Bigger tires and shock absorbers can decrease stress on the spine while riding
• Other biking accessories including seats, padded covers, and gloves can also decrease the amount of stress on your body

Seat Height:

• Sit on the seat and dangle your feet- you should not be able to have the balls of your feet touch the ground
• Seat height should allow your legs to extends with a slight flexion at the knees
• Position the seat  at a level where you can maintain a stable position- not too forwards or too backwards

Handlebar Height:

• Your posture should have a slight flexion at the lower back with a wide chest and shoulders
• Arms should not feel overstretched
• Avoid low handle bars- this can cause excess lordosis (curvature) of your lumbar spine
• Your wrists should not be over extended

Remember when riding that the pulling component with your legs is just as important as a pushing component!  Following these tips and making sure you have the proper equipment can help you get great exercise and have fun while minimizing your chance for injuries.

“Chasing records doesn’t keep me on my bike. Happiness does.” – Lance Armstrong after his third Tour de France victory

The Virginia Spine Institute is proud to support our Spinal Champion, Giddeon Massie who secured his 20th career National Championship title. After years of cycling, the miles had finally taken a toll on Giddeon’s spine which led him to seek treatment. Today he is a Spinal Champion! If you have suffered from back or neck pain and have overcome it through either nonsurgical or surgical treatments, you are one of our Spinal Champions. Submit your story today to mystory@spinemd.com.

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