According to data from the World Health Organization, 80% of people in developed countries already suffer from back-related ailments of varying intensity or will experience them at some point in their lives. And if you are a cyclist, you don't need the world's leading health authority to confirm it. Although it has always been considered that cycling prevents musculoskeletal injuries and back pain because it is not an impact sport, the truth is that lower back pain is common when spending long hours on the bike. Do cyclists suffer more or less pain in this part of the body than the rest of the population? Why does back pain occur when cycling?
The discomfort in this part of the body is not due to a single cause. In fact, when experiencing discomfort in the lumbar, dorsal, or cervical area, it is usually due to more than one factor. First, it is important to remember that, no matter how much we love our bike, sitting on a small saddle while pedaling for hours is not something our body is naturally designed for. In most cases, back pain in cyclists is caused by postural or mechanical pathologies. When adopting aerodynamic positions, especially on aero road bikes, the intervertebral discs, ligaments, and joints are under greater pressure than usual when standing upright. On a road bike, on one hand, the curvature of the hip tends toward lordosis and, on the other, the position of the neck and head, to allow for road visibility, creates a hyperextension compared to the rest of the torso. Additionally, the more hours spent in these abnormal positions, the greater the likelihood of discomfort.
What to do when you feel back pain?
The best cure, as with any ailment, is prevention. To begin with, too often when riding a bike, something as obvious as choosing the correct bike size is forgotten. From there, we can take different actions when pain arises:
Check that the handlebar and saddle height are appropriate
We must check if the angle of our hip is correct. For example, a saddle that is too far back will subject the lumbar area to excessive extension effort. If it is too high, it will cause harmful rocking in the hips, while if it is too low and does not allow the legs to stretch properly, it will prevent their normal placement.
Do you have one leg longer than the other?
If we suspect that one of our legs may be slightly longer than the other, this could be the reason for our discomfort. This check is included in the stress test. In any case, a specialist can carry out a complete biometric study to verify it. An appropriate insole can resolve an imbalance with good results.
Prepare your body starting with the core
The greater the strength and flexibility of the core (the muscles in the middle area of the body), the more we will reduce the possibility of suffering back pain. Abdominals and lower back muscles play a key role in stabilizing the trunk and transmitting force.
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Pelvis, psoas, quadriceps, hamstrings, and glutes will benefit from good toning of the area. You can consult your physical trainer for the best exercises for this part of the body or complement your cycling sessions with Pilates classes, which especially work on these points.
Alternate different positions
Although this point depends on the margin we have for it due to effort, terrain type, and speed, in general it is good to change position regularly. Change the position of your trunk, slightly modify your grip, or even spend a few seconds standing upright. You will give several muscles a break at the same time and promote uniform blood flow.
Always stretch
After every workout you should stretch, and not just as a mere formality, but you should give it the attention it deserves. Paying special attention to the lower back area will help you relax your muscles and prepare them for rest before the next demanding effort.
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Go to the physiotherapist
Never underestimate the benefits that a regular visit to this specialist can bring you. He will know how to find the points where tension accumulates, relieve them and not only that, but will also be able to detect, even much better than you, which areas have an asymmetric or excessive load compared to others.