How to Prevent Back Pain in 5 Ways If You Are a Cyclist

Cycling is an amazing activity to strengthen muscles and joints. But, many cyclists complain about back pain. Studies show that many people experience back pain related to cycling. There are many reasons for back pain due to cycling. Here are 5 remarkable ways which may allow you to prevent back pain from cycling.

1. Buy the Appropriate Bike

An improper bike may lead to back pain in cyclists. It may be expensive for you to customize your bike according to your body. Buying a bike from a store may come cheap and the salesperson may guide you on the proper sizing. Test the bike first before buying. Drive the bike for a half-an-hour to see how your back responds. A gigantic bike can make you hunch over for the handlebars and may cause back pain. A recumbent bike may be best for a cyclist with low back conditions. Make sure the saddle is at a proper height to position your legs in a better way. To judge a poor saddle, see if your hips are moving sideways while peddling. Position the saddle at a horizontal angle to make it parallel to the ground.

2. Get a Bike with a Good Suspension

Most of the modern bikes have a suspension or shock-absorbing abilities. Shockers and suspension in a bike are crucial for the well-being of your back. If you drive on a mountain or on rough terrain then your bike should have an excellent suspension. Suspensions can make your ride smoother and exert less pressure on your back. Buy a bike with front shocks or with full suspension to prevent back pain.

3. Don't Slouch Your Shoulders While Riding a Bike

It is important to keep a good posture to avoid back pain. You can't sit in an upright position on a bike but try to keep your back straight while cycling. To prevent muscle fatigue, shift your position on the back from time to time. Keep your neck loose to avoid muscle strain. While riding, bend your arms to help your back absorb the vibrations and impact. In this way, you can maintain a good posture when driving on a forest or mountain path. Wear padded gloves and grip the handlebar with your whole hand to practice a good posture. Take several stops while riding to provide ease to your back.

4. Strengthen Your Core Muscles

The core muscles are present in the lower back, hips, and stomach. You can prevent back pain by building stronger core muscles. Cycling cannot strengthen your core muscles but it may cause strain in your back. Exercise may help you to maintain a Healthy Spine. You can sit on a big exercise ball to work out your core muscles. Start bridge exercises or try planks to build a stronger back. Swimming is also a great exercise to strengthen your core muscles.

5. Make Your Buttocks & Legs Stronger

Studies show that cyclists are at a higher risk of back pain if their legs are not strong enough. The leg muscles may enhance the Back Pain if a cyclist becomes exhausted. It may be essential for a cyclist to stretch his or her hamstrings thrice a week. You can consult a professional trainer if you have no idea about weight training. Do heel raises by grabbing free weights to strengthen your calf muscles. Bridge exercise may help you to make your buttocks stronger. Here is a quick way to exercise which may strengthen your buttocks and legs.

• Lie on the back with feet flat on the ground
• Bent your knees in a proper position
• Lift your back off the ground while not moving your feet
• Align your thighs and back in a straight line
• Hold the position for half a minute
• Take a break
• Repeat the exercise 3 to 4 times

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