Cycling is a great cardiovascular form of exercise but a high percentage of regular cyclists, both professional and recreational, experience recurring back and neck problems.
A study by Wilber et al in 1999 showed that 55% of females and 44% of males suffered neck pain requiring medical treatment after an 8-day recreational cycle tour. In addition, over 30% of riders reported back pain.
Unfortunately, riding for long periods with the spine bent forward causes pain in both the neck and lower back for many cyclists. Correcting poor posture in riding technique and incorporating regular cycling stretches into the training routine can help to alleviate painful symptoms.
Riding Position on a Bicycle
- Firstly ensure weight is distributed evenly between the hands, the feet and the centre of the body on the saddle.
- Lean forward over the bike rather than trying to stay upright but do not crouch into a ball.
- Ensure the back is kept straight when leaning forward rather than curved in an arch.
- Keep the head, neck and shoulders relaxed and let the legs do the hard work when pedalling.
Riding Techniques For a More Comfortable Ride
- Do not grip the handlebars too tightly. This is common among novices when cycling on rough terrain, especially downhill. Try to relax and keep the arms loose on rough ground rather than absorb the bumps through tensed muscles.
- Stretch the underused hamstring muscles; actively engage them by raising the heel and pushing downwards slightly on the upward pedal stroke. This action is easier if using toe clips or clipless pedals.
- When climbing, drop the wrists forward to take pressure off potential strain on the lower back and slide slightly forward on the saddle.
- On descents, move to the back of the saddle and extend the arms whilst keeping relaxed when encountering rough terrain.
- Rotate the head from time to time on a long ride and roll the shoulders forward and back to relieve any tension in the spine.
- If experiencing severe discomfort in the neck or back whilst riding, dismount and stretch out to alleviate the pain.
Stretching Exercises for Cyclists
Pre and post ride stretching should focus on the hamstrings, calves, shoulder muscles and back. Regular practice of some basic cycling stretches together with correct riding posture helps to alleviate common neck and back problems.
Additional Tips for Comfortable Riding
A good pair of padded cycling shorts is a must for any regular cyclist and prevents constant shifting in the saddle and potential bending of the back in an effort to reduce pain in the backside.
If wearing a hydration pack on long rides, ensure the pack is balanced with the straps tightened fully. A heavy lopsided pack full of water can cause severe pain to the lower back.
Pain Free Cycling
Whether cycling regularly to win or just for pleasure, all regular cyclists can benefit from a close look at their riding technique and stretching regime to avoid pain through cycling overuse.
References:
Wilber CA, Holland GJ, Madison RE, Loy SF, “An epidemiological analysis of overuse injuries among recreational cyclists” Int J Sports Med 1995 Apr;16(3):201-6
