One of the most common complaints from people who cycle regularly is pain or stiffness in their lower back. This is typically caused by being in a forward, hunched over position when cycling. While any injuries or extreme pain should always be something that you discuss with a healthcare professional, the good news is that there are a few simple changes that you can make to prevent this problem from persisting and ensure that cycling is the enjoyable activity that it is meant to be.

Fix Back Pain Caused by Cycling

Consider an Electric Bike

If you cycle a lot to get around, consider an electric bike from which will help to reduce the amount of pressure on your lower back and make it easier for you to relax. An electric bike is designed to do a lot of the hard work for you, so you can sit back and spend less time hunched forward when you’re cycling to work or other long distances. It’s still a great way to get some exercise, but with the support you need if you cycle daily or at least a few times per week.

Strengthen Your Core

Core strengthening exercises can not only make riding a bike easier but will also help you reduce lower back pain by stabilizing the pelvis and providing a stronger foundation for your legs to push against. A stronger core will also allow you to ride faster for longer without getting tired. A weak core will force you to use your lower back to compensate when riding, which in turn leads to lower back pain as a result of fatigue.

Check Your Position

Back pain from cycling is often due to a poor bike fit which forces you into a poor position when cycling. It’s worth getting a professional fit for your bike to ensure that you are always able to get into the right position when riding. For example, if your saddle is too high, this will lead to lower back pain from your hips rocking side to side when pedalling. Or if your handlebars are too far away, you can end up stretching out too much, putting additional strain on your lumbar vertebrae.

Make Slow Increases

Whether you’re new to cycling or have been cycling for a while but are planning to take part in a long-distance ride or a race, doing too much too quickly can lead to pain or injury. It’s important to make slow increases when it comes to how much you cycle, to enable your muscles to get used to handling the stress of the activity and build up your strength, reducing the risk of injury and pain. Ideally, you should look to increase your cycling mileage by no more than 20% extra per week, to give your body the time it needs to adapt.

Cycling can be a great way to stay active and keep in shape; however, it’s important to ensure that you’re not doing too much or using poor positions that might lead to back injury and pain.

A qualified doctor, Dr. Kyra Russel Jr. is someone who wears many hats, working also as a health writer, author, researcher, and media medic. She is a master communicator who is passionate about putting convoluted health information into words that make the information widely accessible. Her primary interests are child and adolescent health, women’s well-being, beauty, and nutrition.

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